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Dumbbell Step-up Split Squat

Dumbbell Step-up Split Squat

The Dumbbell Step-up Split Squat is a dynamic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. This compound movement combines the benefits of two popular exercises, the step-up and the split squat, to create a challenging and effective workout. To perform the Dumbbell Step-up Split Squat, you'll need a set of dumbbells and a stable elevated surface, such as a weight bench or aerobic step. Start by holding the dumbbells at your sides, with your feet shoulder-width apart. Step up onto the elevated surface with one foot, ensuring that your entire foot is firmly planted. As you step up, engage your core and maintain a tall posture. Once you're on the elevated surface, lift your trailing foot off the ground and bring it backward into a split squat position. As you lower your back knee towards the ground, focus on keeping your front knee directly above your ankle, avoiding any inward or outward collapse. Your front thigh should be parallel to the ground, with your back knee hovering just above the floor. To return to the starting position, push through your front foot and lift your back foot off the ground, bringing it back to the starting position. Repeat the exercise, alternating legs for a balanced workout. The Dumbbell Step-up Split Squat is an excellent exercise choice for those aiming to build lower body strength, improve balance, and increase stability. Incorporating this exercise into your routine can help enhance your athletic performance and functional movement in activities such as running, jumping, and everyday tasks. Be sure to choose an appropriate weight for your fitness level and focus on maintaining proper form throughout the exercise.


  • Start by standing in front of a sturdy bench or step with a dumbbell in each hand.
  • Place your right foot onto the bench, ensuring that your whole foot is on the surface.
  • With your core engaged, push through your right heel and lift your body up onto the bench.
  • Extend your left leg behind you and lower your body down into a split squat position.
  • Once your left knee is hovering just above the ground, pause for a moment.
  • Then, push through your right heel and return to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and perform the exercise with your left foot on the bench and right leg extended behind you.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise
  • Engage your core muscles by pulling your belly button towards your spine
  • Start with a lighter weight dumbbell and gradually increase the weight as you get stronger
  • Ensure that your front knee stays directly above your ankle when performing the split squat
  • To add an extra challenge, perform the exercise on an elevated surface such as a step or bench
  • Don't rush through the movement - control the weight and focus on the muscle contraction
  • Take deep breaths and exhale during the exertion phase of the exercise
  • Incorporate a variety of unilateral exercises to work both sides of your body equally
  • Include a proper warm-up before starting the exercise to prepare your muscles and joints
  • Listen to your body and modify the exercise if you experience any pain or discomfort

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