Split squats are one of the most reliable movements for building strength, stability and balance. Add a pair of dumbbells and you have a powerful leg move for the day.
Unilateral exercises such as split squats with dumbbells train one side of the body at a time. They are great for correcting muscle asymmetries and improving coordination and can also be crucial in preventing and recovering from an injury.
Whether you want to build muscle in your legs or correct your imbalances, knowing how to perfect your split squat form is important to ensure your safety and progress. With practice (and some tips from our video demo), this move will help you feel more confident using fitness equipment while achieving new levels of lower body strength.
Dumbbell Split Squat 101: How it works and benefits
The dumbbell split squat is a simple, effective move to strengthen your lower body. It challenges your balance and coordination and targets multiple muscle groups such as:
- Quadriceps
- glutes
- Hamstrings
- core
Your calves and smaller muscles around your ankles will also be worked as they help maintain stability during vertical movement.
Dumbbell split squats have a number of benefits including:
- Improving muscle symmetry – Because split squats are unilateral and train each leg in isolation and individually, they can help correct muscular imbalances between the left and right sides.
- Building functional strength – Whether you want to improve stability in everyday activities or are training for other sports, this exercise will result in better overall performance.
- Improving balance and coordination – The added effect of dumbbells improves balance when you train one leg at a time.
- Promote muscle regeneration – As a unilateral movement, split squats can help stimulate neuromuscular activation in the unused leg through a phenomenon known as cross-education. Not only does this aid in recovery from an injury, but it can also shorten recovery time by engaging both sides of the body – even when resting.
Split squats are also incredibly versatile and can be just as effective for beginners even without dumbbells.
What is the difference between a lunge and a split squat?
In a still image, lunges and split squats may appear identical, but they differ in a few key ways:
- Lunges – Lunges are a dynamic movement; They usually involve taking a step forward and backward with each repetition. This adds a dynamic component that can challenge coordination, balance and flexibility, something split squats aren’t necessarily suited for.
- Split squats – Split squats require no footwork – they are a stationary movement. Your feet stay on the ground and you move vertically. This keeps tension on your working leg and improves your stability.
Essentially, split squats are stationary strength-building exercises, while lunges are dynamic and mobility-oriented. Both are valuable, but to correct balance, improve stability, and isolate each leg, split squats are your best bet.
How to master split squat form
Correct execution of the dumbbell split squat involves alignment, balance and control. Let’s break it down step by step:
- Set yourself up – Take your dumbbells and stand with your feet hip-width apart. Step back, leaving about 1.5 to 2 feet of space between each foot. The heel of your back foot can remain elevated so that you are slightly elevated on the ball of your foot.
- Check your posture and core – Pull your shoulders back and down, keep your chin and chest up, and tighten your core (think navel to spine). Maintaining an upright torso helps put the work in the quadriceps and glutes rather than the lower back.
- Lower yourself into a squat – Bend both knees to about a 90° angle until your back knee almost touches the floor behind you. Your front thigh should be almost parallel to the floor. Keep an eye on your front knee to make sure it doesn’t drift too far forward. Follow the angle of your first two toes so that your knee stays straight (instead of cheating towards the inside or outside of your foot).
- Push through your front heel – Drive through the heel of your front foot to stand back up – your front leg should be doing most of the work. Try to follow a breathing pattern where you inhale as you descend and exhale at the end of the movement.
Perform the desired number of reps on your first leg and then switch to the other. Keep in mind that the focus here is on slow, controlled movements—fast repetitions can compromise form and increase the risk of injury.
If it feels right, you can try mastering your form initially using just body weight and no dumbbells. Once you’re comfortable with the movement, you can add a few light weights and work your way up to a heavier weight.
Common Split Squat Mistakes: Tips for Beginners
Even experienced gym-goers can fall into common split squat traps. Here are some common errors to look out for and how to fix them.
Leaning too far forward (or back).
A proper split squat requires lots of straight lines: two right angles in both legs and a straight spine. Leaning too far forward or back can shift tension from your legs to your lower back.
To avoid this, make sure your spine stays over your hips and your core stays tight throughout the entire squat. It may be helpful to imagine that you are moving up and down along a vertical spindle from floor to ceiling.
Lose your balance
Split squats require some coordination and can often make you feel unsteady at first. This is also more likely if you hurry – but remember that you’ll get more out of this exercise if you do it slowly and in a controlled manner.
It can be helpful to widen your stance when you’re first finding your footing and need extra stability. For extra support, try this move next to a wall or bench—anything you can hold on to if you start to fall.
Allow your front knee to drift
If your front knee extends too far forward past your toes, this can often put unnecessary strain on the knee joint.
To reduce the risk 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 with the distance between each foot (usually between 1 and 2 feet) to find the right posture for your body type.
Use your back leg for support
When doing split squats, the focus is on the front leg. The more you rely on your rear device, the less work your front device has to carry.
To fix this mistake, imagine driving through your front heel with each push-up. This ensures that your back leg remains passive but still engaged.
Hyperextend your squats
In an ideal split squat, your back knee almost touches the ground behind you. But going too low too quickly can affect form and balance or cause discomfort later.
To begin, it’s best to start with a shorter range of motion, lowering toward the ground about halfway up. You can go down gradually as your flexibility and strength improve.
4 split squat variations to try
If you’re ready to experiment, mix up your routine with a few fun split squat variations:
- The Bulgarian Split Squat – The Bulgarian split squat is a slightly more technical variation in which the back foot is supported on a bench or step. The extra height presents an even greater challenge to the glutes (as well as your balance and stability). Just make sure the surface you are using is stable.
- Pause or double pulse split squat – A simple but effective variation is to pause or double pulse as you lower into each dumbbell split squat. This twist extends the time your muscles are under tension, increasing their use and testing your stability.
- Booty band split squat – If you’re unfamiliar with a booty band, it’s a lightweight, ultra-portable resistance band that can be easily stored in your carry-on or travel bag for on-the-go workouts. To use with a split squat, place the band over your legs so that it rests over your thighs. The lower you carry it, the harder your legs will work as you descend into a squat.
- Bodyweight split squat – Whether you exercise regularly or are completely new to training, skipping the dumbbell is a reliable way to warm up your legs and glutes for your workout session. Without additional weight, you can focus more on your form and balance.
Whichever version you choose, split squats are one of the best movements for improving stability, strength and coordination. To start building confidence and the basics of proper form, watch our Split Squat 101 couples video.
Get more out of your workout at Chuze Fitness
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Sources:
AS. The benefits of one-sided training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
This fit friend. This will prevent you from wasting your gains with split squats. https://thatfitfriend.com/split-squat-guide/
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 strengthen your leg muscles. https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/
