Exercise

Dumbbell Step Up Lunge

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

1. Place two sturdy benches about a stride apart; hold dumbbells at your sides, chest up, core braced.
2. Put your front foot flat on the front bench and the top of your rear foot on the rear bench; hips square, eyes forward.
3. Inhale and descend straight down by bending both knees, keeping the front knee tracking over the middle toes and heel grounded.
4. Lower until the front foot lightly touches the floor (or front thigh is at least parallel), torso tall and neutral spine.
5. Exhale and drive through the front heel and mid‑foot to extend the knee and hip, returning to the start atop the benches.
6. Minimize push from the rear leg; keep dumbbells still and shoulders down.
7. Pause, re-balance, and complete all reps before switching legs.

In FYL you log the Dumbbell Step Up Lunge as weight & reps — every set counts toward your volume, PRs and XP.