Dumbbell Split Squat

Target muscles

The quadriceps and gluteus maximus of the front leg drive the bulk of the work. The gluteus medius stabilizes the hip. The hamstrings co-contract. The hip flexors of the back leg are loaded eccentrically. The trunk braces against the asymmetric load. As a stationary version of the lunge, the split squat removes the dynamic stepping demand and lets the lifter focus purely on the descent and ascent mechanics.

How to perform

Setup

Stand in a staggered stance — one foot forward, one back, far enough that at the bottom of the rep both knees will be at roughly 90 degrees. Hold a dumbbell in each hand at the sides. Trunk braced, chest up.

Execution

Lower straight down by bending both knees — the rear knee descends toward the floor, the front shin stays vertical. Stop when the rear knee is an inch or two off the floor. Drive through the front foot to push back up. The feet stay planted throughout — no stepping. Complete all reps on one side before switching. The torso stays upright; the dumbbells stay at the sides.

Common mistakes

• Front foot too close, knee shooting past the toes. Walk the back foot further if needed.
• Pushing off the back foot.
• Torso pitching forward.
• Lateral pelvis tilt as the glute fatigues.
• Same load both sides without checking.

Progressions and regressions

Regress to bodyweight split squats until the pattern is clean. To progress, increase load, work pause split squats (3-second pause at the bottom), or move to Bulgarian split squats (back foot elevated).

Programming notes

Excellent foundational single-leg lift. 3-4 sets of 8-12 reps per side, twice a week. Less complex than walking lunges; ideal for learning single-leg loading patterns.