How to do the Dumbbell Split Squat
Take a split stance with one foot forward and one back, holding a dumbbell in each hand.
Lower straight down by bending both knees until your back knee nearly touches the floor.
Keep your torso upright and your weight on the front leg.
Drive through your front foot to stand up, finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Split Squat doesn’t suit your gym or your joints.
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