PlanWorkouts

Exercise 2812 · REF QjE2DcA

Dumbbell Step-Up Split Squat exercise animation

Dumbbell Step-Up Split Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

Combining the step-up's vertical drive with the split squat's lowering pattern makes this more demanding on balance and quad endurance than either exercise alone. The rear leg does far less work than in a true split squat, since most of the load transfers to the stepping leg on the way up.

How to Do the Dumbbell Step-Up Split Squat

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

Muscles Worked

The Dumbbell Step-Up Split Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have dumbbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Dumbbell Step-Up Split Squat work?
The Dumbbell Step-Up Split Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Step-Up Split Squat?
The Dumbbell Step-Up Split Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Step-Up Split Squat?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.