Split Squat (Dumbbell)
Trains the quadriceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Split Squat (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Split Squat (Dumbbell) trains
Technique
How to do the Split Squat (Dumbbell)
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step your right foot forward and your left foot back, keeping your feet hip-width apart for balance.
- Lower your body into a lunge position by bending both knees until your front knee is directly above your ankle and your back knee is hovering just above the floor.
- Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Keep your torso upright and your core engaged throughout the movement.
- Ensure your front knee does not extend past your toes.
- Keep your feet hip-width apart to maintain balance.
Substitutes
Swap Split Squat (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Split Squat (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.