Exercise library · Legs
Dumbbell Split Squat.
Stationary split squat with dumbbells that builds single-leg strength.
Also known as: Static Split Squat, Stationary Lunge
BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Hold dumbbells at the sides in a split stance
- Step 02
Keep the front foot flat and rear heel up
- Step 03
Lower straight down by bending both knees
- Step 04
Descend until the rear knee nears the floor
- Step 05
Drive through the front foot to stand
- 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
Common questions
Questions, answered.
- What is the Dumbbell Split Squat?
- Stationary split squat with dumbbells that builds single-leg strength.
- What muscles does the Dumbbell Split Squat work?
- The Dumbbell Split Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Dumbbell Split Squat?
- You need dumbbells to perform the Dumbbell Split Squat.
- How many sets and reps should I do for the Dumbbell Split Squat?
- A typical prescription for the Dumbbell Split Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Dumbbell Split Squat good for beginners?
- Yes. The Dumbbell Split Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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