Perform a staggered-stance squat while holding dumbbells, lowering and rising to work the quadriceps and hips on the front leg.
How to do the Dumbbell Split Squat#
- Stand with one foot forward and the other foot back in a split stance, holding a dumbbell in each hand at your sides.
- Brace your core and keep your torso upright throughout the movement.
- Bend both knees to lower your back knee toward the floor until the front thigh is roughly parallel to the ground.
- Keep the weight through the front heel and ensure the front knee tracks in line with your toes.
- Push through the front heel to return to the starting position and repeat for the desired reps before switching legs.
Muscles worked#
Common mistakes#
- Shifting most of the load onto the rear foot instead of the front leg.
- Allowing the front knee to collapse inward.
- Leaning the torso forward excessively.
Dumbbell Split Squat vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
