Quads · Beginner

Dumbbell Split Squat

Quads · also Glutes

Equipment: Dumbbell

How to do it

• Hold dumbbells at your sides and take a long split stance
• Lift your back heel so you stand on the ball of that foot
• Keep your chest tall and your front foot flat
• Drop your back knee straight down toward the floor
• Push through your front foot to rise, keeping the stance

Common mistake

✕ FEET TOO CLOSE TOGETHER → ✓ TAKE A LONGER STANCE

Starting point: 3 sets × 8–12 per side, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nsca.com, sussex.ac.uk.