Dumbbell Split Squat: How-to, Tips & More
The Dumbbell Split Squat is a beginner compound exercise for your quads. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Dumbbell Split Squat
- Stand in a long split stance holding a dumbbell in each hand.
- Lower straight down until your back knee is near the floor.
- Drive back up through the front foot.
- Finish all reps, then switch legs.
Dumbbell Split Squat tips
- Your feet stay planted the whole set.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Split Squat alternatives
Barbell Split Squat
Quads
Dumbbell Bulgarian Split Squat
Quads
Dumbbell Forward Lunge
Quads
Dumbbell Step-Up
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Dumbbell Split Squat work?
The Dumbbell Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Split Squat good for beginners?
Yes. The Dumbbell Split Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Split Squat?
You need dumbbells.
Add Dumbbell Split Squat to your program
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