How To Do Dumbbell Split Squat (Dumbbell Lunges)

Dumbbell Split Squat Exercise

Dumbbell split squat is perfect for building up your lower body, especially the glutes and hamstrings.

This one is also a good variation of the traditional squat, so will help challenge your body from a new angle and liven up your workout.

Dumbbell Split Squat How To

  • Stand holding a dumbbell in either hand. Step one leg in front of the other about two or three feet (or into a comfortable position).
  • Once balanced, bend both knees as you lower the back knee down towards the ground.
  • Pause when your knee is almost touching the ground and then press back up to complete the rep.
  • Continue until all reps are completed and then switch sides and repeat.

Form and Technique

While doing this exercise, focus on keeping the head looking directly in front of the body and the back upright at all times.

Also watch that the knees are moving directly over the toes. If they move in or out, lighten the weight and perform the exercise again.

Variations:   Bulgarian Split Squat, Barbell Split Squat

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Split Squat