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Quadriceps · Intermediate

Dumbbell ATG Split Squat

Deep dumbbell split squat allowing controlled forward knee travel while the front heel stays planted and the rear hip lengthens.

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Dumbbell ATG Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsAdductors

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold the dumbbells at your sides and take a long split stance with the front foot fully planted.
  2. 02Keep your torso tall and allow the front knee to travel forward over the toes as the rear heel stays lifted.
  3. 03Lower deeply until the rear knee approaches the floor and the front hamstring nears the calf.
  4. 04Maintain the front heel and arch on the floor and keep the knee tracking in line with the toes.
  5. 05Drive through the front foot to return to the starting split stance, then complete the set before switching 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 regressionBodyweight ATG Split SquatRelated variationBody Weight Front Foot Elevated Split SquatRelated variationSplit SquatRelated variationKnees Over Toes Split 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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