Strength

Dumbbell Split Squat

The Dumbbell Split Squat is an effective exercise for enhancing leg strength, balance, and flexibility. It primarily targets your thighs and buttocks, alongside boosting core stability and posture.
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Dumbbell Split Squat instructions
Step-by-step instructions
1
Stand upright holding a dumbbell in each hand and place one foot forward, and the other behind you.
2
Bend your forward knee to lower your body down. Your back knee should almost touch the floor.
3
Keep your torso upright and your hips and shoulders squared forward.
4
Your front knee should be directly above your ankle, not pushed out too far.
5
Push yourself back up to the starting position using your front heel and repeat the movement for the required reps before switching legs.
Stand upright holding a dumbbell in each hand and place one foot forward, and the other behind you.
Bend your forward knee to lower your body down. Your back knee should almost touch the floor.
Keep your torso upright and your hips and shoulders squared forward.
Your front knee should be directly above your ankle, not pushed out too far.
Push yourself back up to the starting position using your front heel and repeat the movement for the required reps before switching legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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