DB Split Squat (How To, Benefits, Common Mistakes)
The Dumbbell Split Squat is a lower-body strength exercise that targets the quads, glutes, and hamstrings while also challenging balance and core stability. By working one leg at a time, it helps correct imbalances and builds strong, stable legs without needing heavy weight.
It’s a great option for building strength, especially when space or equipment is limited.
Primary Muscles Worked: Quadriceps, Glutes
Secondary Muscles Worked: Hamstrings, Core, Calves
Equipment Needed: Dumbbells
Step-by-Step Instructions
- Set-Up:
- Stand tall holding a dumbbell in each hand by your sides.
- Take a long step backward with one leg, landing on the ball of your back foot and keeping your heel off the ground.
- Your front foot should be flat and pointed forward, with your feet hip-width apart for balance.
- Execution:
- Lower your body straight down by bending both knees. Keep your front heel grounded and your torso upright.
- Stop when your back knee is just above the floor or as low as comfortable.
- Press through your front heel to return to the starting position.
- Complete all reps on one leg before switching sides.
- Tips for Proper Form:
- Keep your chest up and core tight to avoid leaning forward.
- Make sure your front knee stays in line with your toes and doesn’t cave inward.
- Don’t push off the back foot—let the front leg do most of the work.
Key Benefits
- Builds single-leg strength and improves balance.
- Helps correct muscle imbalances between sides.
- Requires minimal space and equipment while delivering great results.
Modifications and Variations
- Easier Option: Use bodyweight only or reduce range of motion until strength and balance improve.
- Harder Option:
- Increase dumbbell weight.
- Elevate your back foot on a bench to turn it into a Bulgarian Split Squat.
- Add a slow tempo or pause at the bottom for more time under tension.
Common Mistakes
- Short Step Length: Taking too short of a step can put excess stress on the knee—make sure there’s enough space to drop straight down.
- Too Much Forward Lean: Keep your chest lifted and shoulders stacked over, or just slightly in front of, your hips.
- Pushing Through the Back Foot: Focus on driving through the front heel to engage the working leg.
Reps and Sets Recommendations
- For Beginners: 3 sets of 8–10 reps per leg with light dumbbells or bodyweight.
- For Strength: 4 sets of 6–8 reps per leg with heavier dumbbells.
- For Hypertrophy: 3–4 sets of 8–12 reps per leg with moderate weight and good control.
