Dumbbell Step-Up Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Step-Up Split Squat is a compound lower-body exercise that primarily targets the quads while engaging the glutes as a secondary muscle group to provide stability and power throughout the movement. Holding dumbbells at your sides, you step onto a bench with one foot, drive through the heel to lift your body up, transition into a controlled single-leg squat at the top, and then push back to a standing position before stepping down. This combination of a step-up and split squat increases unilateral leg strength, balance, and functional lower-body power while emphasizing clean, controlled movement on the working leg.
How to Perform
Place your right foot firmly on the bench and drive through your right heel to raise your body upward while your left leg stays free.
After reaching a stable standing position on your right leg, bend your right knee and control your descent, allowing your left foot to move downward toward the floor without touching it.
Press through your right heel once more to return to a fully upright stance on the bench, keeping your balance centered over the working leg.
Step down smoothly with your right foot, reset your position, and perform the same sequence with your left foot elevated.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move through the exercise at a steady, controlled pace rather than speeding through each phase, allowing your working muscles to engage fully and reducing unnecessary strain on your joints.
Select dumbbells that challenge you while still allowing you to keep clean, stable form, since using weights that are too heavy often leads to imbalance and unsafe movement patterns.
Position your lead foot securely on the bench, ensuring it’s planted firmly so you can push through the heel and maintain proper alignment throughout the lift.
How Not to Perform
Do not rush the movement or use momentum to get up onto the bench; avoid jerky, fast drives that shift load away from the working quad.
Do not push through your toes; avoid rising onto the ball of the foot — always drive through the heel of the working foot.
Do not let the knee collapse inward; avoid valgus on the working knee by keeping it tracking over the toes.
Do not lean your torso excessively forward or backward; avoid using trunk tilt to complete the rep.
Do not choose dumbbells that are too heavy; avoid weights that force you to sacrifice alignment or shorten range of motion.
Do not step onto a surface that is too high; avoid excessive step height that turns the exercise into a hip-dominant movement.
Do not allow the non-working foot to land or touch the floor during the single-leg squat phase; avoid using it for support.
Do not lock out aggressively at the top; avoid hyperextending the knee — stand tall but controlled.
Do not descend without control or bounce at the bottom; avoid dropping rapidly which wastes energy and increases injury risk.
Do not hold your breath or brace incorrectly; avoid breath-holding that raises intra-abdominal pressure — breathe rhythmically to maintain stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
