Exercise guide
Split Squat with Dumbbells
The Split Squat with Dumbbells places the rear foot on a support while the front leg performs most of the lowering and standing. The quadriceps are the primary focus, with the glutes and hamstrings assisting.
Training context
Why Use Dumbbell Split Squats?
Holding the weights at the sides keeps the load close to the body and allows each leg to be trained independently. The exercise can expose differences in balance, range, and strength.
Secure the rear-foot support and choose a stance that allows the front foot to remain planted. Knee travel is acceptable when it stays aligned with the toes and feels controlled.
Technique overview
Lower through the front hip and knee
Stand in a stable staggered stance with the rear foot supported and dumbbells beside the body. Lower the rear knee toward the floor while the front hip and knee bend. Press through the full front foot to stand without pushing heavily from the rear leg.
Treat this as an overview and use a range, pace, and setup you can control.