LEGS · COMPOUND
Dumbbell Split Squat
A split squat using dumbbells for external resistance.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentDumbbells
DifficultyBeginner · Single-Leg Squat
How to perform
- Set a comfortable staggered stance with dumbbells at your sides.
- Lower under control while keeping the front foot planted.
- Drive upward to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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