Split Squat with Dumbbells

How to do the Split Squat with Dumbbells

1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	glutes, hamstrings
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Squat Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell

Harder than the Split Squat with Dumbbells

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Split Squat with Dumbbells with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Stiff-Legged Dumbbell Deadlift hamstrings Dumbbell Clean hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Split Squat with Dumbbells work?

The Split Squat with Dumbbells primarily works the quads, with the glutes and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Split Squat with Dumbbells?

Dumbbells. Without dumbbells, Bodyweight Squat, Bodyweight Walking Lunge, and Freehand Jump Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Split Squat with Dumbbells suitable for beginners?

Yes, the Split Squat with Dumbbells is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Split Squat with Dumbbells go in a workout?

Early — the Split Squat with Dumbbells is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Stiff-Legged Dumbbell Deadlift and Dumbbell Clean later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell