Split Squat (Dumbbell)

A single-leg dominant lower body exercise where one leg is elevated behind you while the other leg performs a squat movement with dumbbell resistance.

Instructions

1. Stand facing away from a bench or elevated surface with dumbbells at your sides (palms facing inward).
2. Step forward so your front foot is 2-3 feet away from the bench.
3. Place the top of your rear foot on the bench behind you, maintaining upright posture.
4. Keeping your torso upright, descend by bending your front leg until your rear knee nearly touches the ground.
5. Your front shin should remain relatively vertical and your knee should track over your toes.
6. Drive through your front heel to push back to the starting position.
7. Complete all repetitions on one leg before switching sides.
8. Maintain balance throughout the movement with a stable, engaged core.

Tips

• Keep your torso upright; avoid leaning forward, which reduces quad activation
• The elevated rear leg assists with balance but most weight should be on the front leg
• Focus on controlled descent and powerful drive-through the front heel
• Keep your front knee from collapsing inward—drive it slightly outward
• Dumbbells can be held at sides or in front of shoulders for variety
• Perform this movement on both sides equally to prevent strength imbalances