Strength · Lunge · Dumbbells
Dumbbell Split Squat
Dumbbell Split Squat is a strength exercise with dumbbells that mainly works the quads, with help from the glutes and adductors.
How to do it
- Long stance, front foot flat, back heel up
- Lower straight down, torso tall
- Back knee towards the floor, front knee over the foot
- Push through the front foot to stand up
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2 kg, or 5 lb if you train in pounds.
Muscles worked
Mainly
- Quads
Also
- Glutes
- Adductors
Joints it loads
- Knee a lot
- Hip some
- Ankle some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of dumbbell split squat, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.