Dumbbell Split Squat
Trains the Quads.
- Equipment
- Dumbbell
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand holding a dumbbell in each hand at your sides.
- Take a long step forward with one foot so your feet are staggered, roughly hip-width apart side to side.
- Rise onto the ball of the back foot and keep your torso upright.
- Lower straight down by bending both knees, letting the back knee travel toward the floor.
- Descend until the back knee is just above the floor and the front thigh is roughly parallel to it.
- Drive back up through the front heel, keeping the torso upright and the feet where they are.
- Complete all repetitions on one side before swapping, and match the count.
Common mistakes
- Stepping too short, so the front knee travels far forward and the back knee cannot reach the floor. A longer stance shares the work between the front leg's quadriceps and glutes.
- Leaning the torso forward. An upright torso keeps the load on the front leg; leaning turns it into an awkward lunge and shifts work to the lower back.
- Pushing off the back foot. The back leg is a kickstand for balance — the front leg should do the lifting.
- Letting the front knee collapse inward on the way up. Single-leg work is where the hip abductors have to hold the thigh in position, and a knee falling in is that failing.