Strength · Dumbbell & gym · Intermediate · ~5 min
Dumbbell split squat
Loaded single-leg strength for the lunge leg, building strength each side separately.
▶ Stop F*cking Up Bulgarian Split Squats (PROPER FORM!) — ATHLEAN-X™ (YouTube)
More videos: Fix your form: split squats (Jack Hanrahan Fitness ) · How to do Dumbbell Split Squats (Famme)
Prescription3 × 8 reps each side · rest 1:15
EquipmentDumbbell(s)
ImpactLow
FormatSolo
Starting position
Split-squat stance holding a dumbbell in each hand by your sides.
How to do it
- Lower straight down until the back knee nearly touches the floor.
- Keep the torso tall.
- Drive up through the front foot.
Technique cues
- Vertical elevator
- Front knee tracks toes
Common mistakes
- Short stance
- Leaning forward excessively
Easier
Bodyweight split squat.
Harder
Rear foot raised on a bench (Bulgarian split squat).
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.