Split Squat with Dumbbells
Split Squat with Dumbbells is a beginner-level compound in the strength category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with dumbbells.
How to do it
- 1Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3Begin 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.
- 4At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.