Dumbbell split squat
A staggered-stance squat holding dumbbells at your sides that loads each leg for strength and balance.
IntermediateDumbbellsLow impactSuggested: 10 reps per side
How to do it
- Hold a dumbbell at each side and take a long stride with one foot forward.
- Lift your back heel and keep your torso tall.
- Lower straight down until your back knee hovers just above the floor.
- Drive through your front foot to rise, then finish all reps before switching legs.
Work one side, then switch. Timed sets run once per side.
Form tips
- Let the weights hang straight down by your hips.
- Keep your front knee in line with your toes.
Muscles worked
QuadsGlutesHamstringsForearms
Lunge variations
- ReverseBeginner · No equipment
- SplitBeginner · No equipment
- CurtsyIntermediate · No equipment
- ForwardIntermediate · No equipment
- Knee driveIntermediate · No equipment
- SideIntermediate · No equipment
- LateralIntermediate · Dumbbells
- Dumbbell reverseIntermediate · Dumbbells
- Dumbbell splitIntermediate · Dumbbells
- GobletIntermediate · Dumbbells
- JumpAdvanced · No equipment
- BulgarianAdvanced · Chair
- Dumbbell BulgarianAdvanced · Dumbbells