Quads
Split Squat (Dumbbell)
The Split Squat (Dumbbell) is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 16% and quads (vastus medialis) 14%.
How to do it
- Hold a dumbbell in each hand at your sides.
- Set up in a split stance: one foot forward, the other a long stride behind on its ball, feet hip-width apart.
- Lower straight down until the back knee is just above the floor and the front thigh is parallel.
- Push through the front heel to rise without moving the feet.
- Finish all reps on one side, then switch.
Tips
- Think of the movement as straight down and straight up, like an elevator.
- Keep the front foot flat and the weight over its middle.
Common mistakes
- Feet in one line so balance is shaky.
- Leaning the torso far forward.
- Using a short range in the bottom.
Muscles worked by the Split Squat (Dumbbell)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Split Squat (Dumbbell) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Split Squat (Dumbbell) work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Split Squat (Dumbbell) good for beginners?
Yes. The Split Squat (Dumbbell) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Split Squat (Dumbbell)?
For example the Belt Squat Split Squat, Smith Machine Split Squat and Barbell Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Split Squat (Dumbbell) harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.