# Dumbbell Split Squat

URL: https://heatsy.app/ex/dumbbell-split-squat

Also known as: DB Split Squat, Dumbbell Static Lunge

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](https://heatsy.app/ex/split-squat)
- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)