Dumbbell Split Squat

Quads, Glutes, HamstringsDumbbells

A unilateral movement targeting the leg muscles and glutes. Helps improve balance and builds equal strength in both legs.

How to do it

1Hold a dumbbell in each hand, stand tall, and take one step backward with one leg.

2Distribute your body weight so most of it rests on your front foot.

3Lower straight down by bending both legs until your back knee nears the floor.

4Keep your front knee tracked over your foot without letting it cave inward.

5Drive through your front heel to push back up to the starting position.

Common mistakes

Stance too narrow width-wise, compromising stability and balance.

Shifting all your weight onto your back leg, reducing load on the target front leg.

Letting your front knee collapse inward during the descent or drive.

Breathing

Inhale as you lower down. Exhale as you drive up to the starting stance.

Make it harder or easier

To scale down, perform the exercise with bodyweight only or hold a support with one hand.

To make it harder, use heavier dumbbells or elevate your back foot slightly.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.