Dumbbell Split-Squat
Build strength and stability with the dumbbell split-squat! Target your quads, glutes, and core for a powerful lower body workout.
The Dumbbell Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Dumbbell Split-Squat Variations and Alternatives
How to do the Dumbbell Split-Squat
Begin by standing upright with your feet hip-width apart, holding a dumbbell in each hand with your arms fully extended along your sides.
Take a step forward with your right leg, and position your left leg behind you, balancing on the ball of your left foot. Your stance should be wide enough so that when you descend into the squat, your front knee does not go past your toes.
Keeping your torso upright and core engaged, lower your body until your right thigh is almost parallel to the floor and your left knee is hovering just above it.
Focus on the muscles in your right leg, engaging your quadriceps and glutes especially as you lower down and press back up to the starting position.
Push through the heel of your right foot to raise your body back up to the starting stance, without moving your feet.
Perform the desired number of repetitions on the right leg before switching to the left leg and repeating the same steps.
Make sure to maintain even breathing, inhaling as you lower your body and exhaling as you push back up.
For balance and stability, keep your eyes focused on a fixed point in front of you throughout the movement.
Ensure that you use a weight that allows you to perform the exercise with proper form and control. If you are new to this exercise, it might be beneficial to perform it without weights until you are comfortable with the movement pattern.
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Dumbbell Split-Squat FAQs
What muscles does the Dumbbell Split-Squat work?
The Dumbbell Split-Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Split-Squat?
Dumbbells.
Is the Dumbbell Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Barbell Front Rack Split-Squat, Barbell Low Split-Squat and Barbell Side Split-Squat.
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