dumbbell-split-squat
Stand tall, holding a dumbbell in each hand, palms facing your body. Step one foot forward and the other back, placing the top of your back foot on an elevated surface (e.g., bench).
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- calves
- core stabilizers
Target muscles
- legs
- glutes
- hips
How to perform
- 1
Stand tall, holding a dumbbell in each hand, palms facing your body.
- 2
Step one foot forward and the other back, placing the top of your back foot on an elevated surface (e.g., bench).
- 3
Ensure your front foot is far enough forward so your knee doesn't go past your toes when you descend.
- 4
Keeping your chest up and core engaged, lower your back knee towards the floor by bending both knees.
- 5
Descend until your front thigh is parallel to the floor and your back knee is just above the ground.
- 6
Drive through your front heel to push back up to the starting position, squeezing your glutes.
- 7
Complete all reps on one side before switching legs.
Safety & form
Train smart. Read these notes before adding heavy load.
