Dumbbell Split Squat

The dumbbell split squat is a multi-joint strength exercise that targets the legs with an emphasis on the glutes and hamstrings. This move also improves hip mobility and core stability. Utilizing dumbbells will ensure muscular balance on both sides of the body.

Step by step instructions

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Exercise Steps 1


Grab a pair of dumbbells and hold them at your sides, palms facing each other. Stagger your stance, with your front foot 2-4 feet in front of your rear foot. Stay on the toes of your rear foot. This is your starting position.

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Exercise Steps 2


Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position and repeat on the opposite side.

Mistakes and Tips

  1. Make sure you distance your legs far enough to give your hips room to drop.
  2. Make sure to support the majority of your weight on your front leg.
  3. Do not let either knee cave inward on the ascent.

Advanced Variations