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Quadriceps · Intermediate

Dumbbell 1 & 1/4 Split Squat

Loaded split squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest position.

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Dumbbell 1 & 1/4 Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Take a stable split stance with a dumbbell in each hand and most of your weight through the front foot.
  2. 02Lower straight down to the bottom of your controlled split squat.
  3. 03Rise only through the lowest quarter of the movement while keeping your hips square.
  4. 04Lower back to the bottom without resting your rear knee or losing front-knee alignment.
  5. 05Drive through the front foot to stand fully, then complete the set before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Split SquatRelated variationDumbbell Split Squat with Front Foot Elevated on a BOSU BallRelated variationSplit Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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