Split Squat with Dumbbells
How to do the Split Squat with Dumbbells
- 1
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3
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.
- 4
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
How to program the Split Squat with Dumbbells
Sets and reps
As a compound movement, the Split Squat with Dumbbells responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Split Squat with Dumbbells is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Split Squat with Dumbbells work?
The Split Squat with Dumbbells primarily targets the Quadriceps. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Split Squat with Dumbbells?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Split Squat with Dumbbells should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
