Dumbbell Split Squat

GymDaze demonstration

Watch Dumbbell Split Squat

Technique

How to perform Dumbbell Split Squat

1. Stand holding a dumbbell at each side, then step one foot back into a stable split stance.
2. Keep both feet in place and let the dumbbells hang beside the front leg.
3. Bend both knees and hips to lower under control, keeping your torso and the weights over the front leg.
4. Avoid rocking your hips and the dumbbells backward toward the rear foot.
5. Press through the planted front foot to rise along the same path.
6. Complete the repetitions in that stance, then change legs and repeat.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.