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LegsBack-friendly

Dumbbell Split Squat

Single-leg strength with the dumbbells hanging at your sides — spine stays upright and lightly loaded.

💪 Quads💪 Glutes🏋️ dumbbells
Dumbbell Split Squat — start positionDumbbell Split Squat — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Take a long step so you're in a staggered stance.

Show all steps
  1. Setup: Take a long step so you're in a staggered stance.
  2. Setup: Dumbbells at your sides. Back heel up.
  3. Setup: Hold something for balance if needed (use one dumbbell).
  4. Lower straight down until the back knee is just above the floor.
  5. Keep your torso tall.
  6. Drive through the front foot to stand back up.
  7. Do all reps, then switch legs.
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Watch a video demo
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Tempo coach

Lower 2sPause 1sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Stay tall — don't let the dumbbells pull you into a forward lean.

✗ Common mistakes

  • ✗Stance too narrow (wobbling)
  • ✗Leaning far forward

Swap options

Goblet Squat to BoxBack-safe

Squat with a dumbbell at your chest. The weight in front keeps you upright; the box sets a safe depth.

Leg ExtensionBack-safe

Isolate the quads with your back supported.

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