How to perform Dumbbell Split Squat with proper form
Setup:
- Stand upright with a dumbbell in each hand, arms at your sides.
- Step one foot back into a split stance; the back heel should be lifted, and both feet should be shoulder-width apart.
Execution:
- Lower your body by bending both knees, keeping your front knee aligned over your ankle.
- Descend until your back knee nearly touches the ground.
- Ensure your torso remains upright and core engaged throughout the movement.
- Push through the front heel to return to the starting position.
Tips:
- Keep your back straight and avoid leaning forward.
- Control your descent and ascent to maintain balance.
- Perform the exercise evenly on both legs.
Common Mistakes:
- Allowing the front knee to extend past the toes.
- Excessive leaning or rounding of the back.
- Using weights that are too heavy to maintain proper form.
Variations:
- Perform with a rear foot elevated on a bench for added range of motion.
- Use a single dumbbell held in the goblet position for a different challenge.
Focus on maintaining correct posture and control throughout the exercise for maximum effectiveness and safety.
Exercises

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps

Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs