Dumbbell Single Leg Split Squat
Description
The dumbbell single-leg split squat is a stationary split squat holding dumbbells at the sides. You stand in a fixed split stance and lower and rise without stepping. It is essentially the same as the dumbbell static lunge under a different name.
Muscle Group
Equipment Required
Dumbbell Single Leg Split Squat Instructions
- Stand with feet hip-width apart holding a dumbbell in each hand.
- Step one foot forward into a split stance. Fix this position for the set.
- Lower your back knee toward the floor by bending both knees.
- Descend until your back knee is just above the floor.
- Drive through your front foot to rise.
- Complete reps, then switch sides.
- Keep torso upright throughout.
- Use moderate weight. Aim for 10 to 12 reps per leg.
Dumbbell Single Leg Split Squat Form & Visual
Dumbbell Single Leg Split Squat Benefits
- Focused loading on the front leg
- No stepping or balance challenge
- Builds quad and glute strength unilaterally
- Easy to load progressively
- Exposes left-right imbalances
- Simple setup
Dumbbell Single Leg Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Dumbbell Single Leg Split Squat Variations & Alternatives
- Dumbbell Static Lunge
- DB Bulgarian Split Squat
- Dumbbell Lunge (stepping)
- Barbell Split Squat
- Bodyweight Split Squat
