Legs / Beginner / Compound (multi-joint)

Split Squat with Dumbbells

A dumbbell exercise for the quads, with the glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Glutes, Hamstrings

Equipment

Dumbbells

Movement pattern

Single-leg / lunge

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time

How to do it

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.

Common mistakes

• ✗ Back foot too high or too close to the bench.

  Why it hurts: The rear hip flexor is over-stretched and the lower back arches, pulling on the lumbar spine.

  ✓ Instead: Use a knee-height bench, rest the laces of the back foot on it and find a stance where the front shin stays roughly vertical at the bottom.

• ✗ Pushing mostly with the back leg.

  Why it hurts: The back knee and hip flexor take load they are not in a position to handle, and the front leg gets little work.

  ✓ Instead: Keep about 80% of your weight on the front foot; the back leg is only for balance.

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