How to do the Dumbbell Step-up Split Squat
Dumbbell Step-up Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Dumbbell Step-up Split Squat demonstration · © GymiaFit
Dumbbell Step-up Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Step-up Split Squat step by step
- 1Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- 2Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- 3Step up onto the bench or step with your right foot, pushing through your heel to lift your body up.
- 4As you step up, simultaneously lift your left knee towards your chest.
- 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.
- 6Repeat the movement with your left foot on the bench or step.
- 7Continue alternating between your right and left foot for the desired number of repetitions.
Dumbbell Step-up Split Squat — questions
What muscles does the Dumbbell Step-up Split Squat work?
The Dumbbell Step-up Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Step-up Split Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Step-up Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Step-up Split Squat?
Dumbbell Goblet Squat, Dumbbell Single Leg Split Squat, Dumbbell Step-up Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Step-up Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.