Dumbbell Split Squat
Explore dumbbell split squat in 3D. Focus: Quadriceps, Gluteus maximus, Adductor magnus.
Dumbbells
Setup
Use a staggered stance with lateral space for balance. Lift the rear heel; repeat on the other side when training.
Exercise guide
Controlled return
Bend hips and knees together; keep feet planted and knees tracking the toes.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Push through the feet and extend hips and knees together; do not arch back at the top.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid knees collapsing inward, heels lifting, rounding the back or using more depth than you can control.
Colors show roles, not measured activation; white areas may also stabilize.