Dumbbell split squat: How to Do It, Muscles Worked

Step by step

Hold dumbbells, one foot far forward, one back.
Lower straight down, back knee toward the floor.
Push through your front heel to rise.

What you should feel

Burning in the front thigh and glute, and a stretch in the back hip. Your knees should not hurt.

Common mistake

Leaning forward and shifting weight onto the toes; stay tall and press through the whole front foot.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Inner thighs Hamstrings

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Reverse lungeQuads, Glutes

Split squatQuads, Glutes

Step-up (chair or stairs)Quads, Glutes

Questions

What muscles does the dumbbell split squat work?

Dumbbell split squat mainly works your quads and glutes. It also helps your inner thighs and hamstrings.

Can I do the dumbbell split squat at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell split squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Dumbbell split squat