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Upper Legs · Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, glutes and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius
How to do Dumbbell Split Squat
- 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 tips
- 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.
Dumbbell Split Squat alternatives
More quads exercises
Dumbbell Split Squat FAQ
What muscles does Dumbbell Split Squat work?
Dumbbell Split Squat mainly works the quads in the upper legs (Quadriceps Femoris). The hamstrings, glutes and calves work as secondary muscles.
What equipment do you need for Dumbbell Split Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Split Squat?
Other exercises for the quads include Kettlebell Split Squat, Cable Split Squat, Barbell Split Squat and Bulgarian Split Squat.
For developers
Use Dumbbell Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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