Split squats are one of the most reliable moves for building strength, stability, and balance. Throw a pair of dumbbells into the mix, and you have yourself a powerhouse leg day move.
Unilateral exercises like dumbbell split squats work one side of the body at a time. They’re exceptional for balancing muscular asymmetry and improving coordination, and they can also be crucial for preventing and recovering from an injury.
Whether you’re looking to build muscle in your legs or even out your imbalances, knowing how to perfect your split squat form is important to ensuring your safety and progress. With practice (and some tips provided by our video demo), this move will help you feel more confident with gym equipment while unlocking a new level of lower-body strength.
Dumbbell Split Squat 101: What it Works and Benefits
The dumbbell split squat is a simple, effective move to strengthen your lower body. Challenging your balance and coordination, it targets multiple muscle groups, like your:
- Quadriceps
- Glutes
- Hamstrings
- Core
Your calves and smaller muscles around your ankles will also be challenged, as these help maintain stability throughout the vertical movement.
Dumbbell split squats have a range of benefits, including:
- Improving muscle symmetry – Because split squats are unilateral—isolating and working each leg separately—they can help correct muscular imbalances between your left and right sides.
- Building functional strength – Whether you’re looking to increase stability in everyday activities or are training for other athletics, this exercise translates into better total performance.
- Enhancing balance and coordination – The added impact of dumbbells improves balance as you work one leg at a time.
- Promoting muscle recovery – As a unilateral move, 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 may also reduce recovery time by engaging both sides of the body—even when one is at rest.
Split squats are also incredibly versatile and can be just as effective without dumbbells for beginners.
What’s the Difference Between a Lunge and a Split Squat?
In a still photo, lunges and split squats might appear identical, but they differ in a few key ways:
- Lunges – Lunges are a dynamic movement; they typically involve stepping forward and backward with each rep. This adds a dynamic component that can challenge coordination, balance, and mobility, which split squats aren’t necessarily designed to do.
- Split squats – There’s no footwork involved in split squats—they’re a stationary movement. Your feet stay planted, and you move vertically. This keeps tension on your working leg and improves your stability.
In essence, split squats are stationary strength builders while lunges are dynamic and mobility-focused. Both are valuable, but for correcting balances, improving stability, and isolating each leg, split squats are your winner.
How to Master Split Squat Form
Performing the dumbbell split squat correctly 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. Take a step back, leaving about 1.5 to 2 feet between each foot. The heel of your back foot can stay raised so that you’re slightly elevated on the ball of your foot.
- Check in with your posture and core – Pull your shoulders back and down, keep your chin and chest lifted, and tuck in your core (think navel to spine). Maintaining an upright torso will help keep the work in your quads and glutes, rather than your lower back.
- Lower into the squat – Bend both knees to approximately 90º, until your back knee almost grazes the floor behind you. Your front thigh should be almost parallel to the ground. Keep an eye on your front knee to ensure it isn’t drifting too far forward. Follow the angle of your first two toes, so your knee remains straight (rather than cheating to the inside or outside of your foot).
- Press through your front heel – Drive through the heel of your front foot to come back to standing—your front leg should be doing most of the work. Try to follow a breathing pattern of inhaling on the way down and exhaling at the top of the move.
Complete your desired number of reps in your first leg, then switch to the other. Remember, the focus here is on slow, controlled movement—rushing through reps can interfere with form and increase your risk of injury.
If it feels right, you can try mastering your form with only bodyweight at first, no dumbbells. Once you’re comfortable with the movement, you can add some light weights and work your way up to a heavier lift.
Common Split Squat Mistakes: Tips for Beginners
Even experienced gym-goers can fall into common split squat traps. Here are some common errors to watch for and how to correct them.
Leaning 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 too far forward or backward can shift tension away from your legs and onto your lower back.
To avoid this, make sure your spine stays stacked over your hips throughout the squat, keeping your core engaged. It can help to imagine you’re moving up and down along a vertical spindle from floor to ceiling.
Losing your Balance
Split squats take some coordination, and it’s common to feel wobbly at first. This is also more likely to happen if you’re rushing—but remember, you’ll get more out of this exercise if you take it slow and controlled.
It can help to widen your stance when you’re first finding your footing and need some extra stability. For additional support, try this move next to a wall or a bench—anything you can hold onto if you start to fall.
Letting Your Front Knee Drift
Often, if your front knee extends too far forward over the toes, it can put unnecessary strain on the knee joint.
To lessen your chances of injury, make sure that your front knee hovers directly over your ankle at the bottom of the squat. Different people have different leg lengths, so play with the amount of space between each foot (typically, 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 one, the less work your front one has to carry.
To fix this mistake, imagine you’re driving through your front heel each time you push up. This will help ensure your back leg stays passive, but still engaged.
Overextending 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 shorter range of motion, lowering about halfway down toward 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 a few fun split squat variations:
- The Bulgarian split squat – The Bulgarian split squat is a slightly more technical variation that involves propping your back foot up on a bench or a step. The added elevation is even more challenging for the glutes (as well as your balance and stability). Just be 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 you lower into each dumbbell split squat. This twist increases your muscles’ time under tension, heightening their engagement and challenging your stability.
- Booty band split squat – If you’re not familiar with a booty band, it’s a lightweight, ultra-portable resistance band that’s easily stashed in a carry-on or duffel for workouts on the go. To use one with a split squat, loop the band over your legs so that it lies across your thighs. The lower down you wear it, the harder your legs will work on your squat’s descent.
- Bodyweight split squat – Whether you train regularly or you’re brand-new to working out, going without the dumbbell is a reliable way to warm up your legs and glutes for your training session. 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 moves for improving stability, strength, and coordination. To start building confidence and the foundations of proper form, check out our paired video for a split squat 101.
Gain More from Your Workout at Chuze Fitness
Learning the ins and outs of working out can be a lifelong journey—but it shouldn’t be a solo one.
At Chuze Fitness, we believe in creating welcoming, empowering spaces where everyone can pursue their fitness goals with confidence. Whether you’re just picking up dumbbells for the first time or looking for ways to spice up your existing routine, our community of trainers is here to help you unlock a new level of personal performance.
Find a location near you and start your free trial membership today.
Sources:
ACE. The Benefits of Unilateral Training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
That Fit Friend. How to Stop Leaving Gains On the Table with Split Squats. https://thatfitfriend.com/split-squat-guide/
GoodRX. Split Squat vs. Lunge: Which Lower-Body Move 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 Leg Muscles. https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/
