Dumbbell Single Leg Split Squat

GlutesHamstringsQuadricepsDumbbellBeginner
1. Start by holding a dumbbell in each hand, with your palms facing inwards. 2. Stand tall with your feet hip-width apart. 3. Take a step forward with your right foot, ensuring your feet are staggered. 4. Engage your core and keep your back straight. 5. Slowly lower your body downwards by bending your knees, making sure your right knee aligns with your ankle. 6. Lower your body until your right thigh is parallel to the ground. 7. Pause for a moment in this lowered position. 8. Push through your right heel as you straighten your right leg and return to the starting position. 9. Complete the recommended number of repetitions for the right leg. 10. Switch sides by taking a step forward with your left foot and repeat the exercise with your left leg.

How to perform the Dumbbell Single Leg Split Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Single Leg Split Squat using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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