Exercises / Dumbbells
How to do a split squat
One leg at a time. Fixes imbalances and needs very little weight.
Setup
- Take a long step forward and stay there.
- Back heel up, weight mostly on the front foot.
- Hold light dumbbells by your sides, or none.
How to do it
- Drop your back knee straight down toward the floor.
- Front shin stays roughly vertical.
- Stop just above the floor.
- Push through the front heel to come up. Switch legs after the set.
Common mistakes
- Leaning your body forward.
- Front knee caving in.
- Stance too short so the heel lifts.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 8 each leg |
| Rest | 75 seconds |
| Starting weight | Start with just your body. Add 2 × 4 kg once 8 reps feel steady. |
| Muscles | Quads, Glutes |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the split squat work?
The split squat mainly works your quads, glutes. One leg at a time. Fixes imbalances and needs very little weight.
How many reps should a beginner do?
Start with 3 sets of 8 reps each leg, resting about 75 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the split squat?
Start with just your body. Add 2 × 4 kg once 8 reps feel steady.
What are the most common split squat mistakes?
Leaning your body forward. Front knee caving in. Stance too short so the heel lifts. Fix them by slowing down and using a lighter weight first.
Can an app check my split squat form?
Yes. Musclo's live form check watches your split squat through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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