Dumbbell Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Hold a dumbbell in each hand and stand in a split stance, the back heel lifted.
2. Lower the back knee straight down toward the floor.
3. Press through the front foot to stand; finish the reps and switch legs.

Cues

• Keep the torso upright and the weight on the front foot.
• Move straight up and down, not forward and back.

Common mistakes

• Letting the front knee cave inward.
• Pushing off the back foot.

Alternatives

• Bodyweight Split Squat
• Bulgarian Split Squat