Dumbbell Split Squat

The dumbbell leg split squat can be compared to lunges. The difference is that you do not step forward or back. You first complete an entire set with one leg forward and then repeat it with the other leg. This can make proper execution easier. After all, you only need to concentrate on pushing yourself up, while maintaining your balance becomes easier.

Dumbbell Split Squat Execution

1
Stand with the dumbbells in your hands and your feet approximately shoulder-width apart.
2
Now place one foot forward or backward to assume your starting position. Keep your feet shoulder-width apart for sufficient balance. Also step far enough forward or backward. When you reach the bottom position of the exercise, both knees should form a 90-degree angle.
3
Begin the exercise by lowering yourself in a controlled manner until your rear knee almost touches the floor.
4
Push yourself straight up from your front leg until you cannot go any farther (the point at which you would otherwise need to bring your rear leg forward).
5
Repeat with the same leg.

Dumbbell Split Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell Split Squat Technique

By only rising and not stepping, it takes less effort to maintain your balance than with lunges. This can make it easier to focus all your concentration on the muscle contractions. It also becomes easier to keep your torso upright. However, this is offset by the fact that you perform a smaller range of motion than with lunges.