Dumbbell Split Squat
Auto DetectedUnilateral lower-body exercise with dumbbells that targets quads and glutes to build strength, stability, and balance; used to correct muscular imbalances between legs.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
8
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Hold dumbbells at your sides with a neutral grip and stand in a staggered stance, front foot flat and rear heel lifted, torso upright.
- Inhale and bend both knees to lower your body until rear knee hovers near the floor.
- Keep front shin vertical and knee tracking over toes.
- Pause briefly at the bottom with front heel planted.
- Exhale and drive through front foot to extend knees and hips back to start.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Knees track over toes
- Drive through front heel
- Keep torso upright
- Core braced tight
- Front shin vertical
Breathing
Inhale during descent and brace your core; exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until rear knee is 2 inches from floor and front thigh is parallel to ground; avoid locking knees at top.
Safety
Safety Notes
- Master bodyweight form first
- Avoid if acute knee pain
- Use slower tempo if balance issues
- Consult professional for pre-existing conditions
Spotting
Assist by supporting hips if needed for heavy loads; prefer safeties or lighter weight for solo training.
Common Mistakes
- Front knee caves inward
- Excessive forward lean
- Bouncing at bottom
- Rear foot twists
- Uneven stance width
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic squat technique
- Single-leg balance competency
Also known as
Static Lunge, Split Lunge, Dumbbell Static Squat
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