Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Split Squat with Dumbbells
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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2
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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3
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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4
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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5
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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6
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
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7
Hack Squat
A beginner compound strength exercise that works the quads, using a machine.
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8
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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9
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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10
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do split squat with dumbbells work?
Split Squat with Dumbbells primarily works the quads. The glutes and hamstrings assist as secondary muscles.
What equipment do I need for split squat with dumbbells?
Split Squat with Dumbbells uses dumbbells.
Split Squat with Dumbbells: is it suitable for beginners?
Yes. Split Squat with Dumbbells is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of split squat with dumbbells?
Smith Single-Leg Split Squat, Barbell Side Split Squat, Suspended Split Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my split squat with dumbbells reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; split squat with dumbbells can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Split Squat with Dumbbells with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.