Dumbbell Split Squat

Dumbbell Split Squat is a beginner compound push using dumbbell. It loads Quadriceps.

Why this lift

The Dumbbell Split Squat is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings, Abs help. You need dumbbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Dumbbell Split Squats.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings, Abs

Setup

• Hold dumbbell and take a split stance you can balance.

How to do it

1. Drop the back knee under control. Front shin fairly vertical.
2. Drive through the front foot and stand. Keep Quadriceps doing the work.

Coaching cues

• Tall torso. Soft front knee, not a slam.

Common mistakes

• Front knee shooting far past the toes with the heel up. Shorten the step or sit back slightly.

How to program it

Treat the Dumbbell Split Squat as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell Split Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Dumbbell Split Squat work?

The Dumbbell Split Squat works Quadriceps (primary), Glutes, Hamstrings, Abs (secondary).

What equipment do I need for the Dumbbell Split Squat?

You need dumbbell.

Is the Dumbbell Split Squat suitable for beginners?

Yes. The Dumbbell Split Squat is marked beginner in this catalog. Start lighter than you think and film one set from the side.