At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Feet in a split stance, back heel up.
- Drop straight down, torso upright.
- Push back up through your front foot.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Easy entry into single-leg training at home or in the gym. Less depth than the elevated version and the Bulgarian, so B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Front-Foot-Elevated Split Squat · Dumbbell · rating A
- Bulgarian Split Squat · Dumbbell · rating A
- Dumbbell Reverse Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell split squat.
Let Mitta set the weight.
Mitta plans the dumbbell split squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell split squat
What muscles does the dumbbell split squat work?
The dumbbell split squat mainly trains your quads. Your glutes help.
How many reps of the dumbbell split squat should I do?
Mitta plans the dumbbell split squat at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell split squat?
Good alternatives that train the same muscle are the dumbbell front-foot-elevated split squat, Bulgarian split squat and dumbbell reverse lunge.
Is the dumbbell split squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell split squat have rating B?
Easy entry into single-leg training at home or in the gym. Less depth than the elevated version and the Bulgarian, so B.