Dumbbell Split Squat
Equipment Needed
About This Exercise
A compound exercise that targets the quads, glutes and hamstrings.
How to Perform
- 1
Setup
Stand about 2-3 feet in front of a bench or elevated surface. Hold a dumbbell in each hand at your sides. Place the top of your rear foot on the bench behind you, laces down.
- 2
Find Your Balance
Position your front foot far enough forward that when you descend, your knee stays behind or in line with your toes. Most of your weight should be on your front leg.
- 3
Lower Down
Bend your front knee and lower your body straight down, keeping your torso upright. Descend until your front thigh is parallel to the floor or your rear knee nearly touches the ground.
- 4
Drive Up
Push through your front heel to drive back up to the starting position. Focus on using your front leg to do the work, keeping your back leg relaxed on the bench.
Form Tips
- •Keep your torso upright throughout the movement
- •Front knee should track in line with your toes
- •Most of your weight stays on the front foot
- •Control the descent - do not drop quickly
Common Mistakes to Avoid
- •Standing too close to the bench, causing the knee to travel too far forward
- •Leaning forward excessively with the torso
- •Pushing off with the back foot instead of the front leg
- •Letting the front knee cave inward
Primary Muscles
Secondary Muscles
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