Dumbbell Split Squat
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Dumbbells
- Type
- Compound · One side at a time
How to do it
- Hold a dumbbell in each hand and take a long step into a split stance, with your back heel off the floor.
- Bend both knees to lower straight down until your back knee is close to the floor.
- Keep your front heel down and your front knee in line with your toes.
- Stay tall to put more of the work on your quads, or tilt your torso slightly forward to load your glutes more.
- Push through your front foot to rise without moving your feet, then switch legs once that side is done.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
Also known as
Split Squat · Static Lunge · Split Squat (Dumbbell)