Dumbbell split squat

Muscles worked: Quads
Quads
🔧 Dumbbells ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up in a split stance position while gripping dumbbells by your side with a neutral grip. Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip. Drive through the front foot and extend the knee as you return to the starting position. Repeat for the desired number of repetitions.

Muscles Worked

Quadriceps
Secondary: Hamstrings, Glutes, Calves, Abdominal

Tips

For quads: use a smaller stance, drive through the ball of the foot. For glutes/hamstrings: use a larger stance, drive through the heel. Slight torso lean helps keep neutral spine and loads the front leg. Use a band to train glute engagement if the front knee caves in. Maintain slight forward lean with neutral lumbar spine.

Similar exercises

Split squat Quads · 🔧 no equipment 3/10 Barbell split squat Quads · 🔧 Barbell 5/10 Dumbbell bulgarian split squat Quads · 🔧 Dumbbell 5/10 Kettlebell split squat Glutes · 🔧 Kettlebell 4/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Dumbbell goblet split squat Glutes, Abs · 🔧 Dumbbells 3/10 Balance trainer split squat Glutes, Hamstrings · 🔧 Balance Trainer 3/10 TRX split squat Glutes, Hamstrings · 🔧 TRX 3/10
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