Split Squat with Dumbbells

A beginner strength exercise for the quads, done with a dumbbell.

Split Squat with Dumbbells: finishing position

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Push

How to do the Split Squat with Dumbbells

Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
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.
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Split Squat with Dumbbells

Questions

What muscles does the Split Squat with Dumbbells work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Split Squat with Dumbbells good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Split Squat with Dumbbells?

Good alternatives that train the quads: Dumbbell Lunges, Dumbbell Squat, Plie Dumbbell Squat or Dumbbell Rear Lunge.

How many sets and reps of the Split Squat with Dumbbells should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).