Dumbbell Split Squat
A split squat with dumbbells at your sides: the feet stay put in a staggered stance while you lower and rise. Simpler to balance than a lunge, so it's easy to load progressively.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Sets
- 3
- Reps
- 8–12 each leg
- Rest
- 60–90s
How to perform
Starting position
Hold a dumbbell in each hand and take a long stride, one foot forward and the other back on the ball of the foot, feet hip-width apart.
Keep the torso upright and the weight mostly on the front foot.
Bend both knees to lower the back knee toward the floor.
Push through the front foot to rise, without moving the feet.
Finish all reps, then switch legs.
Breathing: Inhale down, exhale up.
Coaching tips
Straight down, straight up
Front knee tracks over the toes
Back heel stays up
Common mistakes
Stance too narrow, so you wobble
Leaning onto the back leg
Bouncing off the bottom
Safety notes
Hold onto a support with one hand if balance is a problem.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.