Legs · Dumbbells
Dumbbell Split Squat
The dumbbell split squat is a unilateral lower-body strength exercise that targets the quadriceps, glutes, and hamstrings. It suits lifters of all experience levels to address strength imbalances and fits well as a primary or secondary compound movement on leg day.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Take a step forward with one foot, keeping the other foot in place.
- Your stance should be long enough that when you lower into a squat, your front knee is directly above your ankle.
- Lower your body by bending both knees, keeping the front knee in line with the foot and not extending past your toes.
- Drop down until your rear knee nearly touches the ground and your front thigh is parallel to the floor.
- Keep your torso upright, shoulders back, and core engaged.
- Press through your front heel to return to the starting position.
- Complete all reps on one side before switching to the other leg.
Common mistakes
- Placing the feet on a single narrow line impairs balance and places unnecessary lateral torque on the front knee.
- Letting the front heel lift off the ground shifts excessive shear stress onto the knee joint instead of engaging the glutes.
- Banging the back knee into the floor causes direct impact trauma to the patella and surrounding tissues.
- Collapsing the chest forward strains the lower back and reduces core stability throughout the rep.
Tips
- Keep your feet hip-width apart horizontally to establish a stable and balanced base of support.
- Drive predominantly through the heel and midfoot of your front leg to maximize glute and quad recruitment.
- Slightly lean your torso forward from the hips to increase glute engagement, or stay upright to focus tension on the quads.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions per leg for hypertrophy and muscular balance, resting 60 to 90 seconds between sides.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How is a split squat different from a standard lunge?
In a split squat, your feet remain stationary on the floor for the entire set, which demands less dynamic coordination and provides more continuous mechanical tension than stepping lunges.
What should I do if my knee hurts during split squats?
You can widen your stance slightly to keep the front shin more vertical, but if sharp joint pain occurs, stop the movement immediately and consult a specialist.
