Split Squat with Dumbbells

Split Squat with Dumbbells is a compound strength exercise using dumbbell that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: Glutes, Hamstrings

How to do it

1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Split Squat with Dumbbells from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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