All training resources
Exercise guide
Dumbbell Split Squat
A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand in a split stance holding dumbbells at your sides.
- Keep your torso upright and core braced.
- Lower your back knee toward the floor by bending both knees.
- Stop when your front thigh is parallel to the floor.
- Drive through your front heel to return to standing.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep most of your weight on your front leg.
- Lower your back knee straight down toward the floor.
- Track your front knee over your toes without letting it cave inward.