Lateral step-ups (dumbbells)

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Quads, Glutes.

Secondary: Abductors.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Step-ups sidelengs (hantler)
• Svenska Step-ups i sidled (hantlar)
• Dansk Step-ups til siden (håndvægte)
• Deutsch Seitliche Step-ups (Kurzhanteln)
• Español Subidas laterales al cajón (mancuernas)
• Italiano Step up laterale (manubri)
• Português Subida lateral no banco (halteres)
• Русский Боковые зашагивания с гантелями
• Français Montées latérales sur banc (haltères)

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.