Exercise guide · Intermediate · Compound

Dumbbell Step-Up Split Squat: How to Do It & Muscles Worked

The dumbbell step-up split squat is a lower body exercise that targets the quadriceps, with additional emphasis on the glutes, hamstrings, and calves. It involves stepping up onto a bench or step while holding dumbbells, requiring balance, coordination, and strength.

Primary muscles
Quads
Secondary muscles
Calves , Hamstrings , Glutes
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell step-up split squat
Front view: muscles worked by the dumbbell step-up split squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Back view: muscles worked by the dumbbell step-up split squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Primary Secondary

How to do the dumbbell step-up split squat

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell step-up split squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Step-Up Split Squat alternatives

More exercises that train the quads as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.