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Dumbbell Split Squat

QuadsGlutes AdductorsHamstringsLower backAbs Compound Dumbbell
Demo (loops)

How to do it

Starting position

  1. Hold a dumbbell in each hand and let them hang comfortably at your sides.
  2. Step one foot forward and set the other foot back.
  3. Keep your feet hip-width apart to maintain your balance.
  4. Look straight ahead and open your chest wide.

Movement

  1. Lower your hips vertically and descend slowly.
  2. Squat down until your front thigh is parallel to the floor.
  3. Drive through your heel to return to the starting position.

Breathing

Inhale as you go down and exhale as you come up.

Trainer tips

  • Place most of your weight on your front foot
  • Lower your back knee straight to the floor
  • Finish one side and switch legs

Cautions

  • Do not sink too low, as it can strain your knee joints.
  • Front knee caving in
  • Bending the upper body forward

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Lower back · Abs
EquipmentDumbbell
Movement patternLunge
Rep range8–12 reps (one side at a time)
3 similar exercises

Representative exercise: Dumbbell Split Squat

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Lateral Step-UpEasierBodyweight Reverse LungeEasierDumbbell Reverse Lunge from DeficitHarderDumbbell Deficit Bulgarian Split SquatHarderBarbell LungeSimilar exerciseBand Split SquatSimilar exerciseMachine Bulgarian Split Squat (Plate Loaded)Similar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.