Dumbbell Step-Up Split Squat

Target muscle

Quads

Also works

Glutes, hamstrings, calves

Equipment

Dumbbell

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every dumbbell exercise.