How to Do Split Squat with Dumbbells
Step-by-step instructions, muscles worked and workouts that use the split squat with dumbbells.
| Main muscles | Quads |
| Also works | Glutes, Hamstrings |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Legs Workout for Beginners5 exercises · about 31 min · DumbbellGym Legs Workout for Intermediate6 exercises · about 47 min · GymDumbbell Full Body Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Lower Body Workout for Beginners5 exercises · about 31 min · DumbbellGym Lower Body Workout for Intermediate6 exercises · about 47 min · Gym
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: