TETSUDumbbell Step-Up Split Squat
The Dumbbell Step-Up Split Squat is a dumbbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Step-Up Split Squat
- 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.
Common questions
What muscles does the Dumbbell Step-Up Split Squat work?
The Dumbbell Step-Up Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Step-Up Split Squat?
You need a dumbbell to perform the Dumbbell Step-Up Split Squat.
How many sets and reps of the Dumbbell Step-Up Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Step-Up Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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