Movement overview

The Dumbbell Split Squat is a unilateral lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It enhances balance, stability, and strength by isolating each leg individually. This exercise is performed with a dumbbell in each hand, allowing for increased resistance and muscle engagement.

Step-by-step cues

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step one foot forward into a lunge position, ensuring your feet are staggered and hip-width apart.
3. Lower your back knee towards the ground by bending both knees until your front thigh is parallel to the floor.
4. Ensure your front knee is directly above your ankle and does not extend past your toes.
5. Push through the heel of your front foot to return to the starting position.
6. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Keep your torso upright throughout the movement to maintain balance.
• Engage your core muscles to stabilize your body during the exercise.
• Focus on keeping your front knee aligned with your toes to prevent injury.
• Control the descent and ascent to maximize muscle engagement and effectiveness.
• Start with lighter weights to perfect your form before progressing to heavier dumbbells.