Intermediate
Dumbbell Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Split Squat is a multi-joint strength exercise that strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells and hold them by your sides, palms facing each other. Change your posture by placing your front foot 2-4 feet in front of your back. Stand on the tip of your back foot. This is your starting position. -
Step 2
Lower your hips until your front thigh is at least parallel to the floor. Push with your front heel and extend your hips and knees to return to the starting position and repeat on the opposite side.
Muscle Groups
Dumbbell Split Squat targets Abs, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure you spread your legs far enough apart so that your hips can drop freely.
- Be sure to shift most of your weight onto your front foot.
- Don't let either knee flex inward during the lift.
Barbell Split Squat
Intermediate
Dumbbell Squat
Beginner
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.