Step by step instructions, muscle activation and variants for the Dumbbell Split Squat.
The dumbbell split squat is a unilateral lower-body exercise performed in a staggered stance with a dumbbell held in each hand. It develops strength and balance in the quadriceps, glutes, and hamstrings while exposing and correcting asymmetries between legs.
Common mistakes content is coming soon.
The Dumbbell Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.