Quadriceps exercise

Dumbbell Split Squat

How to do the Dumbbell Split Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Assume staggered stance holding dumbbells at sides. Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes. Extend hip and knee to drive up to start position.
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Illustration showing the Dumbbell Split Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Split Squat

  1. 1 Assume staggered stance holding dumbbells at sides.
  2. 2 Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes.
  3. 3 Extend hip and knee to drive up to start position.