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

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps

Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps

Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

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