Setup and loading
One dumbbell in each hand, hanging at your sides.
How to do the dumbbell split squat step by step
- Take a long stride and hold that position.
- Lower straight down until your back knee almost touches the floor.
- Drive up by pushing through your front foot.
Form cues
- Torso leaning slightly forward for more glutes
- Front knee tracks over your toes
Common mistakes
- Stance too short
- Pushing with your back leg
Sets and reps for your goal
Max Strength
3 x 6-8 per leg3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Hypertrophy
3 x 10-12 per leg3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Endurance
2-3 x 15-20 per leg · rest 45 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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