Dumbbell split squat

The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.


  1. Builds strength and size in quads, glutes, and hamstrings
  2. Considered more knee-friendly than lunge variations
  3. Single-leg stance trains a body position common to many sports
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Dumbbell split squat Images


Dumbbell split squat Instructions

Dumbbell split squat muscle diagram