Intermediate
DUMBBELL STEP-UP SPLIT SQUAT
Upper legs
Body Part
Quads
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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