---
title: "Dumbbell Split Squat"
description: "Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides."
locale: en
slug: dumbbell-split-squat
url: "https://hi.fitness/exercises/dumbbell-split-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/78beca14-dumbbell-split-squat.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Dumbbell Split Squat

Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.

## How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step your right foot forward and your left foot back, keeping your feet hip-width apart for balance.
3. Lower your body into a lunge position by bending both knees until your front knee is directly above your ankle and your back knee is hovering just above the floor.
4. Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.

## Form tips

- Keep your torso upright and your core engaged throughout the movement.
- Ensure your front knee does not extend past your toes.
- Keep your feet hip-width apart to maintain balance.

## Similar exercises

- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell
- [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell
- [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell