Exercise guide · Legs & Glutes

Dumbbell Split Squat

The Split Squat (Dumbbells) is a stationary unilateral leg exercise for the quads and glutes. Both feet remain on the floor throughout the set, which distinguishes it from the rear-foot-elevated Bulgarian split squat.

Targets: Quads
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Split Squat

Hold a dumbbell in each hand and take a comfortable split stance with both feet on the floor, about hip-width apart from side to side.
Keep your torso tall, brace your trunk, and distribute your stance so the front heel stays planted as you descend.
Bend both knees and lower mostly straight down until the rear knee approaches the floor or you reach your controlled depth.
Push through the whole front foot to rise while the rear foot provides balance, keeping the front knee aligned with the toes.
Complete the planned repetitions without moving the feet, then switch which leg is forward.

Form cues

Both feet stay on the floor
Lower straight down
Front knee follows the toes
Drive through the whole front foot

Common mistakes

Elevating the rear foot and unintentionally performing a Bulgarian split squat
Placing the feet on one narrow line and losing side-to-side balance
Letting the front heel lift or knee collapse inward
Pushing excessively from the rear leg instead of loading the front leg

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use a stable stance and begin without weight if balance is uncertain. Shorten the range or adjust stance length if you feel sharp knee or hip pain.

Alternatives

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