Strength Training · Bodybuilding
Dumbbell Split Squat
The dumbbell split squat is a stationary squat in a staggered stance with weights at your sides. It trains your thighs and glutes while challenging single-leg control.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with a dumbbell in each hand at your sides.
- Step one foot back into a hip-width split stance, with your rear heel raised.
- Bend both knees to lower your rear knee toward the floor, keeping your front foot fully planted.
- Lower until your front thigh is roughly parallel to the floor, or as far as your mobility allows.
- Push through your front foot to return to the starting height without moving your feet.
Form cues
- Brace your midsection.
- Keep your hips facing forward.
- Keep your shoulders relaxed.
Common mistakes
- Front knee collapsing inwardGuide your front knee in the same direction as your toes throughout the rep.
- Pushing mostly with the rear legUse your rear foot mainly for balance so your front leg does most of the work.
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without your rear knee striking the floor.
Safety
Losing balance while holding dumbbells can lead to a fall or dropped weights. Excessive load or fatigue can also strain your knees, hips, or lower back as control deteriorates.
- Practice the movement without weights before adding light dumbbells.
- Use a dry, level surface with clear space around your feet.
- End the set when you can no longer keep your stance steady.
- Set the weights down from a stable two-foot stance by bending your hips and knees.
If you have knee, hip, or back pain, try a shallower bodyweight version and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Complete all reps on one side before switching, using a weight that leaves about two reps in reserve.