Dumbbell Split Squat
In a static split stance, lower the back knee toward the floor and drive up through the front heel.
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Demo video from YouTube, played in its own player.
- Equipment
- Dumbbell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Split Squat work?
- The Dumbbell Split Squat mainly works the quads and glutes.
- What equipment do you need for the Dumbbell Split Squat?
- A dumbbell.
- How many sets and reps of the Dumbbell Split Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Split Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Split Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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