Split squats are one of the most reliable movements for building strength, stability and balance. Throw a pair of dumbbells into the mix and you’ve got yourself a leg day move.
Unilateral exercises like dumbbell squats work one side of the body at a time. They are great for balancing muscle asymmetry and improving coordination, and can also be vital in preventing and recovering from an injury.
Whether you want to build muscle in your legs or even eliminate your imbalances, knowing how to perfect your split squat form is important to ensuring your safety and progress. With practice (and a few tips provided by the demo video), 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 the Benefits
The dumbbell split squat is a simple, effective movement to strengthen your lower body. Challenging your balance and coordination, it targets multiple muscle groups including:
- Four-headed
- Buttocks
- Hamstrings
- Core
Your calves and the smaller muscles around your ankles will also be challenged, as they help maintain stability throughout 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 endurance – Whether you want to increase stability in daily activities or train for other sports, this exercise translates into better overall performance.
- Enhancing balance and coordination – The added impact of dumbbells improves balance as you work one leg at a time.
- Promote muscle recovery – As a unilateral movement, split squats can help stimulate neuromuscular activation in the non-working leg through a phenomenon known as cross-education. Not only does this support recovery after injury, but it can also reduce recovery time by engaging both sides of the body—even when someone is at rest.
Split squats are also incredibly versatile and can be just as effective without dumbbells for beginners.
What is the difference between a Lunge and a Split Squat?
In a still photo, lunges and split squats may look identical, but they differ in a few key ways:
- Lunges – Lunges are a dynamic movement. They usually involve stepping forward and backward with each repetition. This adds a dynamic element that can challenge coordination, balance and mobility, which is not necessarily what split squats are designed to do.
- Split squats – There is no leg movement in split squats—it is a static movement. Your feet stay planted and you move vertically. This keeps tension on your working leg and improves your stability.
Essentially, split squats are solid strength builders while lunges are dynamic and mobility focused. Both are valuable, but for correcting balance, improving stability, and isolating each leg, split squats are your winner.
How to Master the Split Squat Form
Performing the dumbbell split squat properly comes down to alignment, balance and control. Let’s break it down, step by step:
- Set yourself up – Pick up your dumbbells and stand with your feet hip-width apart. 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.
- Check with your posture and core – Pull your shoulders back and down, keep your chin and chest lifted and squeeze your core (think belly button to spine). Keeping your torso upright will help keep the work in your quads and glutes rather than your lower back.
- Lower into the squat – Bend both knees to about 90º, until your back knee almost grazes the floor behind you. Your front thigh should be almost parallel to the ground. Watch your front knee to make sure it doesn’t drift too far forward. Follow the angle of your first two toes so your knee stays straight (rather than cheating on the inside or outside of your foot).
- Push through your front heel – Drive through the heel of your front foot to return to standing—your front foot should do most of the work. Try to follow a breathing pattern, inhaling on the downstroke 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 affect form and increase your risk of injury.
If it feels right, you can try mastering your form with just bodyweight at first, without dumbbells. Once you are comfortable with the movement, you can add some light weights and progress to a heavier lift.
Common Split Squat Mistakes: Tips for Beginners
Even seasoned gym goers can fall into common split squat pitfalls. Here are some common errors to look out for and how to fix them.
Lean 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 forward or backward too much can shift tension away from your legs and into your lower back.
To avoid this, make sure your spine stays stacked over your hips throughout the squat, keeping your core engaged. It may help to imagine that you are moving up and down along a vertical spindle from the floor to the ceiling.
Losing your balance
Split squats take some coordination and it’s normal to feel wobbly at first. This is also more likely to happen if you’re in a hurry — but remember, you’ll get the most out of this exercise if you do it slowly and in a controlled manner.
It can help widen your stance when you’re first finding your feet and need some extra stability. For added 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 the toes, it can put unnecessary stress on the knee joint.
To reduce your chances of injury, make sure your front knee is hovering directly over your ankle at the bottom of the squat. Different people have different leg lengths, so play around with the space between each leg (usually between 1 and 2 feet) to find the right stance for your build.
Using your back leg for support
The focus of split squats is on the front leg. The more you rely on your back, the less work your front has to carry.
To correct this mistake, imagine going through your front heel every time you push up. This will help ensure that your back leg remains passive, but still engages.
Hyperextending Your Squats
In an ideal split squat, your back knee almost kisses the ground behind you. But going too low too quickly can compromise form and balance or lead to discomfort later.
In the beginning, it’s best to start with a smaller range of motion, lowering yourself about halfway 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 variation that involves resting your back leg on a bench or step. The extra lift is even harder on the glutes (as well as your balance and stability). Just make sure the surface you’re using is stable.
- Pause or double pulse split squat – A simple but effective variation is to pause or double pulse when lowering on each dumbbell split squat. This twist increases the time your muscles are under tension, strengthening their engagement and challenging your stability.
- Leg band split squat – If you’re not familiar with a booty band, it’s a lightweight, highly portable resistance band that easily stores in a carry-on or locker for on-the-go workouts. To use a split squat, loop the band over your legs so it’s across your thighs. The lower you wear it, the harder your legs will work on the descent of your squat.
- Bodyweight Squat – Whether you work out regularly or are brand new to training, going barbell-less is a reliable way to warm up your legs and glutes for your workout. Without added 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 foundation of proper form, check out our paired split squat 101 video.
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Sources:
ACE. The benefits of Individual Education.
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 Grow Your Legs
