Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Equipment
- Dumbbells
Dumbbell Split Squat
4 steps Updated 29/08/2026
Dumbbell Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step your right foot forward and your left foot back, keeping your feet hip-width apart for balance.
- Lower your body into a lunge position by bending both knees until your front knee is directly above your ankle and your back knee is hovering just above the floor.
- Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Dumbbell Split Squat
Add it to your program
Build a program