Dumbbell Split Squat
Static lunge with dumbbells: your feet don't move and you go up and down in place.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Dumbbell Split Squat
4 steps, in the order you do them.
- With a dumbbell in each hand, step one foot forward with a long stride and keep your back heel raised.
- Lower straight down until your back knee is close to the floor and your front knee is at about 90°.
- Push up through your front heel without moving your feet.
- Finish your reps and switch legs.
Muscles worked
Common Dumbbell Split Squat mistakes
What goes wrong most often when you do the Dumbbell Split Squat, and how to fix it.
You move your body forward and back instead of straight down.
Go down and up like an elevator, with your hips between your feet and your torso upright.
You plant your back heel and your back knee can't go down.
Keep your back heel lifted, resting on the ball of your foot.
You load your back leg and the front leg works very little.
Lean your torso slightly toward the front leg and push through that heel. The back leg only assists.
Alternatives to the Dumbbell Split Squat
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners2 × 10–12
- Rest1:30 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Glute specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:30 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 10–12 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Split Squat
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
More quads exercises
Barbell Walking LungeQuads · Barbell
Dumbbell Bulgarian Split SquatQuads · Dumbbells and bench
LungeQuads · Bodyweight
Wall SitQuads · Bodyweight
Frequently asked questions
What muscles does the Dumbbell Split Squat work?
The Dumbbell Split Squat works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines the most common is 2 sets of 10 to 12 reps with 1 minute and 45 seconds of rest.
Which routines include the Dumbbell Split Squat?
It appears in 2 of the 36 Mobbe routines, such as Glute specialization · Beginner and Home with Dumbbells 4 Days.