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  • Gluteus maximus
  • Dumbbell
  • Beginner

Dumbbell split squat

The dumbbell split squat works your glutes and quads, with your inner thighs and arms helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Drop straight down
  2. Tip 2Feet hip-width apart
  3. Tip 3Drive through your front foot

Where you should feel it

In the glute and front of the thigh of your front leg. Your back leg helps you balance and stretches the front of your hip.

Main muscles
Gluteus maximus, vastus lateralis, and vastus medialis
Also working
Rectus femoris, adductor magnus, adductors, gluteus medius, and forearms

How to do it

  1. Holding a dumbbell in each hand, take a long step forward with your feet hip-width apart, back heel lifted.

  2. Lower straight down by bending both knees until your back knee almost touches the floor.

  3. Keep your torso upright and your front knee in line with your toes.

  4. Push through your front foot to stand back up. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Feet lined up like on a tightrope.

    How to fix it

    Keep your feet hip-width apart, as if on two rails. Your balance improves right away.

  • Mistake

    Back knee slamming into the floor.

    How to fix it

    Stop 1 to 2 inches above the floor. A folded mat underneath helps you find the spot.

  • Mistake

    Torso tipping forward.

    How to fix it

    Chest open and eyes forward. If the dumbbells pull your torso down, use less weight.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

  • At home: split squat at home

    Bodyweight only or with a backpack on. Hold a sturdy chair if you need support.

  • Prefer more stability? Smith machine split squat

    The bar guides the movement so you don't have to balance dumbbells. You can hold the bar with both hands.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026