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All exercises

Dumbbell step-up split squat

Intermediate

Dumbbell step-up split squat is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. 2Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. 3Step up onto the bench or step with your right foot, pushing through your heel to lift your body up.
  4. 4As you step up, simultaneously lift your left knee towards your chest.
  5. 5Pause 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.
  6. 6Repeat the movement with your left foot on the bench or step.
  7. 7Continue alternating between your right and left foot for the desired number of repetitions.

What to do instead

  • Dumbbell step up lungeDumbbell
  • Dumbbell single leg split squatDumbbell
  • Suspended split squatBodyweight
  • Barbell split squatBarbell
  • Barbell side split squatBarbell

Harder variations

  • Dumbbell step up lungeDumbbell
Logged today · 2 min restDumbbell step-up split squat

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