Strength
Dumbbell Split Squat
Build foundational lower-body strength and unilateral stability with the controlled dumbbell split squat.
How to perform.
Follow the sequence — setup is half the lift.
Hold a dumbbell in each hand with your arms hanging naturally at your sides and your palms facing your body.
Take a long step forward with one leg and stay on the ball of your back foot to create a staggered stance.
Lower your hips vertically by bending both knees until your back knee is just above the floor.
Ensure your front knee remains aligned with your mid-foot and does not excessively cave inward.
Drive through the heel of your front foot to return to the starting upright position.
Keep your torso upright and your core engaged throughout the entire range of motion.
Complete all repetitions on one leg before switching to the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the feet in a straight line which compromises balance
- Allowing the front heel to lift off the ground during the descent
- Leading the movement by leaning the torso too far forward
- Using a stride length that is too short, causing knee discomfort
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.