Quads · Dumbbell · Intermediate
How to do Dumbbell Step-up Split Squat
The dumbbell step-up split squat is a lower body exercise that targets the quadriceps, with additional emphasis on the glutes, hamstrings, and calves. It involves stepping up onto a bench or step while holding dumbbells, requiring balance, coordination, and strength.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Category
- Legs
How to do Dumbbell Step-up Split Squat, step by step
- Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Step up onto the bench or step with your right foot, pushing through your heel to lift your body up.
- As you step up, simultaneously lift your left knee towards your chest.
- Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step.
- Repeat the movement with your left foot on the bench or step.
- Continue alternating between your right and left foot for the desired number of repetitions.
Muscles worked
Dumbbell Step-up Split Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Dumbbell Step-up Split Squat in SPLYT
Dumbbell Step-up Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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