HyperBody
Exercise library · Legs

Dumbbell Split Squat.

Stationary split squat with dumbbells that builds single-leg strength.

BeginnerDumbbells
Dumbbell Split Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbells at the sides in a split stance

  2. Step 02

    Keep the front foot flat and rear heel up

  3. Step 03

    Lower straight down by bending both knees

  4. Step 04

    Descend until the rear knee nears the floor

  5. Step 05

    Drive through the front foot to stand

  6. Step 06

    Finish all reps then switch legs

What separates good from great

Pro cues.

  • Keep most of the weight on the front leg

  • Stay tall through the torso

  • Control the descent