How to do a Dumbbell Split Squat
The Dumbbell Split Squat is an advanced dumbbell exercise that works your quads, with help from your glutes, hamstrings and calves.
How to do a Dumbbell Split Squat, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Muscles worked
| Target muscles | Quads |
|---|---|
| Secondary muscles | Glutes Hamstrings Calves |
| Equipment | Dumbbell |
| Difficulty | Advanced |
Common mistakes
- Rounding the back
- Allowing the front knee to cave inward
- Not maintaining balance
- Using too much weight
- Rushing the movement
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Split Squat work?
The Dumbbell Split Squat mainly works your quads. It also works your glutes, hamstrings and calves.
Is the Dumbbell Split Squat good for beginners?
Not at first. The Dumbbell Split Squat is rated advanced. Build a base with simpler exercises and add this one once your technique and strength are solid.
How many sets and reps of the Dumbbell Split Squat should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Split Squat?
Good alternatives are Bodyweight Split Squat, Barbell Back Squat and Curtsey Squat.
Put it in a workout plan
Track your Dumbbell Split Squat in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.