Split Squat (Dumbbell)
Complete guide to Split Squat (Dumbbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Split Squat (Dumbbell)
Grab a pair of dumbbells and stand tall with one foot forward and one foot back in a split stance.
Let your arms hang straight at your sides and engage your abs.
Take a breath and lower your rear knee toward the floor by bending both knees.
Your front knee should be bent at roughly 90 degrees and directly above your ankle.
Drive through your front heel to return to the starting position and exhale.
Once finished training one side, switch legs and do the same number of reps.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |