Dumbbell Low Split Squat
Description
The dumbbell low split squat takes the standard split squat to maximum depth, with the back knee touching the floor at the bottom. Holding dumbbells at your sides loads the legs without the spinal compression of a barbell, allowing focus on the deep range mobility and strength.
Muscle Group
Equipment Required
Dumbbell Low Split Squat Instructions
- Hold a dumbbell in each hand at your sides.
- Step into a split stance with your right leg forward and left leg back.
- Keep your back foot flat or with the heel raised, whichever is more stable.
- Brace your core and stand tall.
- Lower into a deep split squat by bending both knees.
- Continue until your back knee lightly touches the floor.
- Drive up through both legs to stand back to the starting position.
- Complete reps on one side before switching legs.
Dumbbell Low Split Squat Form & Visual
Dumbbell Low Split Squat Benefits
- Full range of motion strength development
- Builds hip and ankle mobility under load
- No spinal compression compared to barbell variants
- Hits glutes, quads, and adductors
- Single-leg work corrects imbalances
- Easy to scale by changing dumbbell weight
Dumbbell Low Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Hip flexors
Dumbbell Low Split Squat Variations & Alternatives
- Dumbbell Split Squat
- Bulgarian Split Squat
- Reverse Lunge
- Dumbbell Lunge
