Dumbbell Step ups vs Side lunges
FR : Step ups aux haltères ↔ Fentes latérales
Swapping Dumbbell Step ups (Dumbbell) for Side lunges (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Dumbbell → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Dumbbell Step ups for Side lunges.
| Muscle Group | Dumbbell Step ups | Side lunges | Leverage Shift |
|---|---|---|---|
| Quadriceps | Primary (38%) | Primary (38%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (35%) | Primary (35%) | Matched |
| Hamstrings | Secondary (15%) | Secondary (15%) | Matched |
| Hip Adductors | Secondary (12%) | Secondary (12%) | Matched |
Load & Volume Conversion: Dumbbell Step ups → Side lunges
Worked weight heuristic: a 38 kg per hand set on Dumbbell Step ups (Dumbbell) maps roughly to 57.5 kg on Side lunges (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Dumbbell Step ups remains unskewed. Zero anatomical muscles are dropped between Dumbbell Step ups and Side lunges; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Muscle activation during lower body resistance training. | Ebben (2009) | PubMed 18975260 ↗ |
| Mechanical and morphological determinants of peak power output in elite cyclists. | Kordi (2020) | PubMed 31598998 ↗ |
| An electromyographic analysis of sumo and conventional style deadlifts. | Escamilla (2002) | PubMed 11932579 ↗ |
| Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. | Nakamura (2021) | PubMed 33916599 ↗ |