Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundDumbbell
Dumbbell Step Up Split Squat
Quads · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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