Dumbbell Split Squat
Dumbbell Split Squat 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: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Gluteus medius
- Exercise type
- Resistance exercise – strength
Exercise technique
- Position
Place one foot forward and the other behind you, lifting the rear heel.
- Load
Let the dumbbells hang beside your hips.
- Width
Keep your feet hip-width apart from side to side.
- Lower
Lower your rear knee without moving either foot.
- Front leg
Bend the front knee in line with the foot.
- Rise
Push through your front foot to rise in the same stance.
- Switch sides
Change foot positions at the end of the set.
Key technique points
- Do not step between repetitions.
- Use the rear foot for balance.
- Keep the whole front foot on the floor.
- Do not carry the dumbbells in front of your knees.
- Keep your hip bones facing forward.
- Keep your rear knee suspended at the bottom.
Common mistakes
Changing foot positions
Walking during the repetition disrupts the stationary split-squat setup.
Standing on one line
Losing side-to-side support increases wobbling.
Planting the rear heel
In a long stance, this may force the hip angle.
Letting the front knee fall inward
Foot pressure and knee direction no longer align.
Reaching the load forward
This increases the tendency for your torso to fall forward.
Resting on the floor
Putting the rear knee on the ground interrupts a controlled reversal.
Frequently asked questions
Dumbbell Split Squat: why is “Changing foot positions” a mistake?
Walking during the repetition disrupts the stationary split-squat setup.
Dumbbell Split Squat: why is “Standing on one line” a mistake?
Losing side-to-side support increases wobbling.
Dumbbell Split Squat: why is “Planting the rear heel” a mistake?
In a long stance, this may force the hip angle.
Dumbbell Split Squat: why is “Letting the front knee fall inward” a mistake?
Foot pressure and knee direction no longer align.
Dumbbell Split Squat: why is “Reaching the load forward” a mistake?
This increases the tendency for your torso to fall forward.
Dumbbell Split Squat: why is “Resting on the floor” a mistake?
Putting the rear knee on the ground interrupts a controlled reversal.
What should I focus on when doing Dumbbell Split Squat?
Do not step between repetitions. Use the rear foot for balance. Keep the whole front foot on the floor. Do not carry the dumbbells in front of your knees. Keep your hip bones facing forward. Keep your rear knee suspended at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.