Dumbbell Low Split Squat

Muscles worked

Setup

1. Hold a dumbbell in each hand at your sides with a neutral grip (palms facing in).
2. Take a long step forward into a split stance, keeping your feet hip-width apart for lateral stability.
3. Position 70-80% of your weight on the front foot, with your back heel lifted off the ground.
4. Engage your core and maintain a slight forward lean in your torso to pre-stretch the glutes.

How to do it

1. Inhale and lower your hips vertically by bending both knees until your back knee is hovering just an inch above the floor.
2. Focus on driving the front knee forward toward your toes while keeping the front heel firmly planted.
3. Exhale as you drive through the mid-foot of the front leg to return to the starting position.
4. Maintain a controlled 3-second descent and stop just short of locking out the front knee to keep tension on the muscles.

Form checklist

• Keep the front heel glued to the floor throughout the entire movement.
• Ensure the front knee tracks in line with your second toe, preventing it from caving inward.
• Maintain a neutral spine and avoid excessive arching or rounding of the lower back.
• Keep your hips square to the front and avoid rotating your pelvis toward the back leg.

Pro tips

• To maximize glute recruitment, lean your torso forward slightly (about 20 degrees) while keeping your back flat.
• Pause for one second at the bottom of the rep to eliminate momentum and increase time under tension in the 'low' position.

Make it harder

• Elevate the front foot on a 2-4 inch platform to increase the range of motion and the stretch on the glutes.
• Implement a 1.5-rep scheme: lower to the bottom, rise halfway up, lower back down, then return to the top.

Frequently asked

What muscles does the dumbbell low split squat work?

The dumbbell low split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell low split squat?

The dumbbell low split squat uses dumbbell.

Is the dumbbell low split squat good for beginners?

The dumbbell low split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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