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Quadriceps · Dumbbell

Split Squat with Dumbbells

A compound movement that trains your quadriceps, done with a dumbbell. Your glutes and hamstrings help out.

Split Squat with Dumbbells, starting positionSplit Squat with Dumbbells, end position
EquipmentDumbbell
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Split Squat with Dumbbells muscles worked, front viewSplit Squat with Dumbbells muscles worked, back view
QuadricepsPrimaryGlutes · HamstringsSecondary

How to do it

  1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  3. 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.
  4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

More quadriceps exercises

Bulgarian Split Squat (Dumbbell)Dumbbell LungesDumbbell Rear LungeDumbbell Squat
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