Dumbbell exercise

Split Squat (Dumbbell) form, muscles worked, and workout tracking

The dumbbell split squat is a static-stance single-leg exercise performed holding a dumbbell in each hand, working the quadriceps and glutes of the front leg while the rear leg assists with balance. Lifters use it to build unilateral leg strength and size, correct left-right imbalances, and develop the hip and knee stability that carries over to lunging, running, and heavier bilateral squats.

Split Squat (Dumbbell) illustration

How to do Split Squat (Dumbbell)

  1. 1Hold a dumbbell in each hand at your sides and take a staggered stance, front foot flat and rear foot on its toes about two to three feet back.
  2. 2Inhale and brace your core, keeping your chest tall and shoulders back.
  3. 3Lower straight down until your rear knee hovers just above the floor and your front thigh is near parallel.
  4. 4Keep your front knee tracking over your toes and resist leaning your torso forward or letting the hips rotate.
  5. 5Exhale as you drive through the front foot to stand, complete all reps, then switch legs.

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Track Split Squat (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.