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Dumbbell Contralateral Split Squat
A unilateral lower body exercise holding one dumbbell opposite the front leg, targeting quads, glutes, and core to build leg strength, balance, and stability while addressing imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Calves
3/10Gastrocnemius
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand in a split stance with one foot forward and the other back, holding a dumbbell in the hand opposite the front leg at your side. Keep core braced and torso upright.
- Inhale and bend both knees to lower your body straight down.
- Descend until back knee lightly touches the ground and front thigh is parallel to floor.
- Keep front knee tracking over toes without collapsing inward.
- Exhale and drive through front foot heel to extend knee and hip.
- Return to start position while maintaining balance and neutral spine.
- Switch sides after reps.
Coaching Tips
Form Cues
- Core tight against offset load
- Front knee over toes
- Drive through front heel
- Torso upright no lean
- Back flat neutral spine
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh is parallel to ground and back knee hovers or touches floor; fully extend hip and knee at top without locking.
Safety
Safety Notes
- Avoid if acute knee pain or instability
- Ensure stable surface for feet
- Start with bodyweight to master form
- Reduce weight if balance compromised
- Consult professional for back issues
Spotting
Not typically needed; use rack or wall for support if balance challenged, especially for beginners.
Common Mistakes
- Knee collapsing inward
- Excessive forward lean
- Using momentum to rise
- Uneven stance distance
- Poor core engagement allowing rotation
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for deep squat
Build Up First
- Master bodyweight split squat
- Basic balance and core stability
Also known as
Contralateral Dumbbell Split Squat, Offset Dumbbell Split Squat, Single Dumbbell Split Squat
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