Dumbbell Split Squat
Muscle Groups: Quads, Glutes
Dumbbell Split Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Split Squat with proper form and technique.
- 1
Grab a pair of dumbbells and hold them at your sides, palms facing each other. Stagger your stance, with your front foot 2-4 feet in front of your rear foot. Stay on the toes of your rear foot. This is your starting position.
- 2
Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position and repeat on the opposite side.
Tips for Success
These tips will help you perform Dumbbell Split Squat safely and effectively while maintaining proper form.
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Make sure you distance your legs far enough to give your hips room to drop.
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Make sure to support the majority of your weight on your front leg.
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Do not let either knee cave inward on the ascent.
Secondary Muscles
While Dumbbell Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
