Split Squat with Dumbbells

Quads
Glutes
Hamstrings

Equipment: Dumbbell

New to this

Your first split squat with dumbbells

What weight should I start with on the split squat with dumbbells?

Bodyweight for the first week while you sort out balance, then 15 to 20 lb dumbbells. Both feet stay on the floor here, which makes it easier than a Bulgarian split squat. You have it right when you can lower to a knee tap without wobbling.

What usually goes wrong on the split squat with dumbbells?

Step one foot forward about 2 feet and hold that stance for the whole set.

Hold a dumbbell in each hand at your sides, chest tall.

Lower straight down until your back knee nearly touches the floor.

Push through your front heel to stand, keeping the front foot flat.

You should feel this in the front-leg quad and glute.

Most common mistake: drifting forward and pushing off the back toe. The rear leg balances, the front leg lifts. Weight stays in the front heel.

If you need a smaller step

The Hack Squat is a machine option with no balance demand at all.

The Dumbbell Squat works both legs together, which is easier to hold steady while you build up.

How to do it

Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
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.
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.