Dumbbell Split Squat
Dumbbells held at sides during staggered stance descent
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Split squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings
How to do it
- Stand with feet staggered, keeping one foot forward and the other back.
- Hold a dumbbell in each hand hanging at your sides.
- Lower your hips until the front thigh is parallel to the floor.
- Keep your front knee aligned directly over your toes.
- Push through the front heel to return to the starting position.
- Complete all reps, then switch legs.
Common mistakes
- Letting the front knee cave inward.
- Leaning the torso too far forward.
- Pushing off the back toe instead of the front heel.
Tips
- Keep your torso upright throughout the descent.
- Drive through the mid-foot of the front leg.
- Maintain a slight bend in the rear knee.
Details
- Base movement
- Split squat
- Load position
- At the sides
- Arms
- Both
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- Direction
- Forward
