Split Squat with Dumbbells

Split Squat with Dumbbells is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Hamstrings, Gluteus medius, Forearms
Exercise type: Resistance exercise - strength

Exercise technique

Rear elevation
Place one foot on a stable support behind you.
Front stance
Plant the other foot at a distance that maintains stance width.
Weights
Let one dumbbell hang at each side.
Lowering path
Bend your front hip and knee to lower your body.
Knee tracking
Keep your working knee aligned with the direction of your front foot.
Push back up
Press through your front heel and forefoot to rise.
End of set
Set the dumbbells down safely before switching sides.

Key technique points

Keep your rear foot on the fixed elevated support throughout the set.
Do not swing the dumbbells forward.
Do not load the rear support as if sitting onto it.
Keep your front heel on the floor during lowering.
Keep your pelvis from rotating to either side.
Do not stop by hitting your knee on the floor.

Common mistakes

Putting the rear foot on the floor

Lowering the rear-foot support changes how the legs share the load.

Weights swinging forward

The dumbbells disrupt torso balance.

Short stance

The front leg lacks room to lower under control.

Rear-foot drive

Load is taken away from the front leg.

Hip rotation

Front-knee alignment may be disrupted.

Hard bottom position

Braking during the descent is abandoned.

Frequently asked questions