Legs
The main muscle group listed for this exercise.
Exercise guide
Split Squat with Dumbbells
Split Squat with Dumbbells is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Split Squat with Dumbbells also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Split Squat with Dumbbells
- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Squat
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View exerciseBarbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Split Squat with Dumbbells.
What muscles does Split Squat with Dumbbells work?
Split Squat with Dumbbells primarily trains the legs and also involves the glutes.
Is Split Squat with Dumbbells beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Split Squat with Dumbbells?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.