At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Lunge |
| Primary muscle | Quads |
| Also works | Glutes, Adductors, Glute Med |
The movement, step by step.
- Hold dumbbells at your sides and step into a staggered stance, with feet on separate tracks rather than a tightrope.
- Lift the rear heel and brace your trunk; most of your working pressure should be through the front foot.
- Bend both knees to lower straight down, allowing the front knee to travel in the direction of the toes.
- Push through the front foot to rise without changing foot position. Finish the set, then switch legs.
Technique cues
- Keep the front heel planted.
- Lower the rear knee toward the floor, not forward.
- Use a stance long enough to feel stable.
Common mistakes
- Placing the feet in one narrow line and losing balance.
- Pushing mostly off the rear toes to finish each rep.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Dumbbell Split Squat — OriGym.
- How to do a Bulgarian Split Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Split Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.