Dumbbell Split Squats
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Lower Body Strength
Unilateral Training
Glute + Quad Development
Balance and Control
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Two Dumbbells
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Intermediate
Overview
The Dumbbell Split Squat is a powerful unilateral lower body exercise that targets the quads and glutes while demanding balance, core control, and joint stability. It is performed by stepping into a split stance and lowering into a squat, keeping the torso upright and weight evenly distributed. Ideal for building leg strength, correcting imbalances, and enhancing functional movement patterns, the split squat is a versatile movement foundational to any strength or athletic development program.
Muscles Worked
PRIMARY:
Quadriceps
Gluteus maximus
SECONDARY:
Hamstrings
Calves
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin in a standing position holding a dumbbell in each hand, arms relaxed by your sides.
Step one foot back into a split stance. Make sure your back heel is off the ground.
Keeping your torso tall and core braced, slowly lower your body straight down.
Aim to get your front thigh parallel to the floor while the back knee hovers just above the ground.
Press through the front foot (heel and midfoot) to return to the start position.
Complete all reps on one leg before switching to the other side.
Benefits
Builds single-leg strength and glute development
Enhances hip, knee, and ankle stability
Corrects strength imbalances between legs
Translates to improved running, jumping, and daily movement
Increases core engagement and control
COACHING CUES
Drop straight down, not forward
Front heel stays grounded, drive through midfoot
Brace your core like you're about to be punched
Control the descent and stay firm in the bottom position
Notes
The Dumbbell Split Squat is a single-leg strength essential. It challenges coordination, stability, and lower body strength in a functional and scalable way, making it perfect for both athletes and everyday movers. Whether your goal is muscle growth, joint resilience, or injury prevention, this movement delivers.