Dumbbell split squat: step-by-step form and tips

Split squats are one of the most reliable movements for building strength, stability and balance. Add a pair of dumbbells to the mix and you’ve got yourself a powerful leg-day move.

Unilateral exercises such as dumbbell split squats work one side of the body at a time. They are exceptional for balancing muscle asymmetry and improving coordination, and can also be critical in preventing and recovering from injury.

Whether you’re looking to build muscle in your legs or correct your imbalances, knowing how to perfect your split squat form is important to ensuring your safety and progress. With practice (and some tips from our video demo), this move will help you feel more confident with the gym equipment while unlocking a new level of lower body strength.

Dumbbell Split Squat 101: What Works and Benefits

The dumbbell split squat is a simple, effective lower-body strengthening movement. Challenging your balance and coordination, it targets multiple muscle groups, such as your:

• Quadriceps
• The glutes
• Hamstrings
• Core

Your calves and the smaller muscles around your ankles will also be challenged, as they help maintain stability during the vertical movement.

Dumbbell split squats have a number of benefits, including:

• Improving muscle symmetry – Because split squats are unilateral – isolating and working each leg separately – they can help correct muscle imbalances between the left and right sides.

• Building functional strength – Whether you’re looking to increase stability in daily activities or train other athletics, this exercise translates into better overall performance.

• Improve balance and coordination – The added impact of dumbbells improves balance as you work one leg at a time.

• Promoting muscle recovery – As a unilateral movement, split squats can help stimulate neuromuscular activation in the non-working leg through a phenomenon known as cross-training. Not only does this aid recovery from injury, it can also reduce recovery time by engaging both sides of the body—even when a person is at rest.

Split squats are also incredibly versatile and can be just as effective without dumbbells for beginners.

What is the difference between lunge and split squat?

In a still photo, lunges and split squats may look identical, but they differ in a few key ways:

• Assaults – Attacks are dynamic movement; they usually involve stepping back and forth with each repetition. This adds a dynamic component that can make coordination, balance, and mobility difficult, which split squats aren’t necessarily designed for.

• Split squats – Split squats do not involve the legs – they are a stationary movement. Your feet stay planted and you move vertically. This keeps the tension in your working leg and improves your stability.

In essence, split squats build static strength, while lunges are dynamic and focus on mobility. Both are valuable, but for correcting balance, improving stability, and isolating each leg, split squats are your winner.

How to Master Split Squat Form

Proper execution of the dumbbell squat comes down to alignment, balance and control. Let’s break it down step by step:

1. Tune in – Grab your dumbbells and stand with your feet hip-width apart. Take a step back, leaving about 1.5 to 2 feet between each foot. The heel of your back foot can remain lifted so that you are slightly elevated on the ball of your foot.
2. Check your posture and core – Pull your shoulders back and down, keep your chin and chest up, and tuck your core (think navel toward spine). Keeping your torso upright will help keep your quads and glutes working rather than your lower back.
3. Lower into a squat – Bend both knees to approximately 90º until your back knee almost touches the floor behind you. Your front thigh should be almost parallel to the ground. Watch your front knee to make sure it doesn’t go too far forward. Follow the angle of your first two toes so that your knee stays straight (rather than cheating to the inside or outside of the leg).
4. Push through your front heel – Drive through the heel of your front foot to return to standing position – your front foot should do most of the work. Try to follow a breathing pattern of inhaling on the way down and exhaling at the top of the movement.

Complete the desired number of repetitions on your first leg, then switch to the other. Remember, the focus here is on slow, controlled movement—rushing through reps can hinder form and increase the risk of injury.

If you feel good, you can try to master your form with just body weight at first, without dumbbells. Once you feel comfortable with the movement, you can add light weights and work your way up to a heavier lift.

Common Split Squat Mistakes: Tips for Beginners

Even seasoned gym goers can fall into common split squat traps. Here are some common errors to watch out for and how to fix them.

Leaning too far forward (or back)

A proper split squat involves a lot of straight lines: two right angles in both of your legs and a straight spine. Leaning too far forward or backward can shift stress from your legs to your lower back.

To avoid this, make sure your spine stays aligned over your hips during the squat, keeping your core engaged. It may help to imagine that you are moving up and down a vertical spindle from the floor to the ceiling.

Loss of balance

Split squats require some coordination and it’s normal to feel hesitant at first. This is also more likely to happen if you are in a hurry, but remember that you will get more out of this exercise if you do it slowly and in a controlled manner.

It can help you expand your stance when you’re first finding your footing and need extra stability. For extra support, try this move next to a wall or bench—anything you can hold on to if you start to fall.

Let your front knee drift

Often, if your front knee extends too far forward over your toes, this can put unnecessary stress on the knee joint.

To reduce your chances of injury, make sure your front knee is directly over your ankle at the bottom of the squat. Different people have different leg lengths, so play around with the amount of space between each leg (usually between 1 and 2 feet) to find the right stance for your body type.

Using the back leg for support

The focus of split squats is on the front leg. The more you rely on the rear, the less work the front has to carry.

To correct this error, imagine driving through your front heel every time you push up. This will help ensure that your back leg remains passive but still engaged.

Overstretching squats

In a perfect split squat, your back knee almost kisses the ground behind you. But going down too quickly can compromise form and balance or lead to discomfort later.

In the beginning, it’s best to start with a shorter range of motion, lowering yourself about halfway down to the ground. You can gradually go lower as your flexibility and strength improve.

4 Split Squat Variations to Try

Once you’re ready to experiment, switch up your routine with some fun split squat variations:

• The Bulgarian split squat – The Bulgarian split squat is a slightly more technical variant that involves supporting the rear leg on a bench or step. The added lift is even more of a challenge for the glutes (as well as your balance and stability). Just make sure the surface you use is stable.

• Pause or Double Pulse Split Squat – A simple but effective option is to pause or double your heart rate as you lower into each dumbbell squat. This twist increases the time your muscles are under tension, increases their engagement and challenges your stability.

• Split squat – If you’re not familiar with a shoe strap, it’s a lightweight, ultra-portable resistance strap that easily slips into a carry-on or bag for on-the-go workouts. To use a split squat, loop the band over your legs so it rests on your thighs. The lower you wear it, the harder your legs will work during the squat.

• Bodyweight split squat – Whether you exercise regularly or are brand new to exercise, walking without dumbbells is a reliable way to warm up your legs and glutes for your workout. Without the extra weight, you’ll be able to focus more on your form and balance.

Whichever type you choose, split squats are one of the best movements for improving stability, strength and coordination. To start building confidence and the basics of proper form, check out our split squat 101 combo video.

Get more out of your workout at Chuze Fitness

Learning the ins and outs of training can be a lifelong journey, but it doesn’t have to be a solo one.

At Chuze Fitness, we believe in creating welcoming, empowering spaces where everyone can pursue their fitness goals with confidence. Whether you’re just picking up dumbbells for the first time or looking for ways to spice up your existing routine, our community of trainers is here to help you unlock a new level of personal performance.

Find a location near you and start your free trial membership today.

sources:

ACE. The benefits of unilateral training.

That right friend. How to stop leaving profits on the table with split squats.

GoodRX. Split Squat vs. Lunge: Which Lower Body Movement Is More Effective? https://www.goodrx.com/well-being/movement-exercise/split-squat-vs-lunge
Bulgarian split squat. How to master the Bulgarian split squat to develop your leg muscles.