Split Squat with Dumbbells
How to do the Split Squat with Dumbbells with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Glutes, Hamstrings
Dumbbell
How to do the Split Squat with Dumbbells
- 1
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- 4
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Log it, see it on your body.
Every Split Squat with Dumbbells set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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