Forward Leaning Step Ups (Dumbbell)
The Forward Leaning Step Ups (Dumbbell) is a dumbbell exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Forward Leaning Step Ups (Dumbbell)
- 1Stand facing a sturdy step or bench with one foot fully planted on top and the other on the floor, lean your chest slightly forward from the hips, keep your back flat, and hold dumbbells at your sides if you’re using them. Brace your core, keep your weight over the front foot, and look straight ahead or slightly down.
- 2Drive through the whole foot on the step to lift your body up, bringing the back foot up lightly without pushing off the floor, then pause at the top. Lower yourself back down under control in about 2–3 seconds, keeping that slight forward lean, exhaling as you rise and inhaling as you come down.
Coach tips
- Keep your front knee lined up with your toes and don’t let it cave inward as you step up or down.
- Think about pushing the step away with your front heel and mid-foot instead of bouncing off the back leg.
- Choose a step height where you can keep your balance and control the whole range of motion without your lower back rounding.
Train quads smarter
One rep, one set. Hypro turns the Forward Leaning Step Ups (Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Forward Leaning Step Ups (Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Forward Leaning Step Ups (Dumbbell) fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
