Split Squat with Dumbbells
How to do the Split Squat with Dumbbells with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Glutes, Hamstrings
Dumbbell
How to do the Split Squat with Dumbbells
- 1
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- 4
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Log it, see it on your body.
Every Split Squat with Dumbbells set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Split Squat with Dumbbells fits
The Split Squat with Dumbbells shows up in training built around a specific goal. See how it fits:
More quads exercises
Split Squat with Dumbbells: common questions
What muscles does the Split Squat with Dumbbells work?
The Split Squat with Dumbbells primarily works the Quads. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Split Squat with Dumbbells suitable for beginners?
Yes. The Split Squat with Dumbbells is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Split Squat with Dumbbells?
To do the Split Squat with Dumbbells you'll need a dumbbell.
Is the Split Squat with Dumbbells a compound or isolation exercise?
The Split Squat with Dumbbells is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Split Squat with Dumbbells with correct form?
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Follow the full step-by-step above for the complete movement.
Log your Split Squat with Dumbbells sets, free.
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