Dumbbell Split Squat
Auto DetectedA unilateral lunge variation, holding dumbbells at the sides, that targets the quads and glutes for strength and hypertrophy while improving stability.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Abs, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Adductors
4/10Abs
3/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer after performing both legs if lifting heavy loads.
How to Perform
Hold a dumbbell in each hand and take a staggered stance with one foot forward and the other back, maintaining hip-width distance for stability. Keep your torso upright and your back heel raised off the floor.
- Maintain an upright torso and brace your core throughout the movement.
- Lower your hips straight down by bending both knees simultaneously.
- Continue descending until your back knee is just above the ground.
- Drive through the front heel and midfoot to powerfully extend both knees and stand back up.
- Return to the starting position without shifting your stance or fully locking out the knees.
- Complete all required repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Vertical torso
- Hips straight down
- Front knee tracks over foot
- Drive through the front heel
Breathing
Inhale deeply and brace your core before descending; exhale forcefully as you drive up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the front thigh is nearly parallel to the floor or the back knee is one inch above the ground.
Safety
Safety Notes
- Ensure your stance is stable before beginning the set.
- Stop immediately if you experience sharp knee pain.
- Keep the torso rigid to protect the lower back.
Spotting
Not recommended; safely drop the dumbbells to the side if you lose control or balance.
Common Mistakes
- Leaning the torso too far forward over the front knee.
- Allowing the front knee to collapse inward.
- Not descending far enough to engage the glutes.
- Letting the back knee crash onto the floor.
When to Avoid
- Acute knee or ankle injuries.
- Severe balance deficiencies.
Flexibility Needed
- Adequate ankle dorsiflexion in the front foot.
- Good hip flexor mobility in the rear leg.
Build Up First
- Competency with the basic bodyweight lunge pattern.
- Sufficient grip strength to hold the dumbbells securely.
Also known as
DB Split Squat, Static Lunge
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