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.
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.
