Unilateral exercises such as dumbbell split squats work one side of the body at a time. They are exceptional for balancing muscle asymmetry and improving coordination, and they can also be crucial for preventing and recovering from injury.
Whether you want to build muscle in your legs or eliminate imbalances, it’s important to know how to perfect your split squat form to ensure your safety and progress. With practice (and some tips from our video demo), this move will help you become more confident with fitness equipment while unlocking new levels of lower body strength.
Dumbbell Split Squat 101: What It Works and the Benefits
The dumbbell split squat is a simple, effective movement to strengthen your lower body. It challenges your balance and coordination and targets multiple muscle groups, such as:
- Quadriceps
- Glutes
- Hamstrings
- Core
Your calves and smaller muscles around your ankles will also be challenged, as they help maintain stability during the vertical movement.
Dumbbell split squats have a number of benefits, including:
- Improvement of muscle symmetry – Because split squats are unilateral – isolating and working each leg separately – they can help correct muscle imbalances between your left and right sides.
- Build functional strength – Whether you want to increase stability in daily activities or are training for other athletic training, this exercise translates to better overall performance.
- Improving balance and coordination – The added impact of dumbbells improves balance while training one leg at a time.
- Promote muscle recovery – As a unilateral movement, split squats can help stimulate neuromuscular activation in the non-working leg through a phenomenon known as cross-education. This not only supports recovery after an injury, but can also shorten recovery time by engaging both sides of the body, even when at rest.
Split squats are also incredibly versatile and can be just as effective without dumbbells for beginners.
What is the difference between a lunge and a split squat?
In a photo, lunges and split squats may look identical, but they differ in a few key ways:
- Falling out – Lunges are a dynamic movement; Usually it involves stepping forward and back with each rep. This adds a dynamic component that can challenge coordination, balance, and mobility that split squats aren’t necessarily designed to do.
- Split squats – There is no footwork involved in split squats; it is a stationary motion. Your feet stay planted and you move vertically. This keeps tension on your working leg and improves your stability.
Essentially, split squats are stationary strength builders, while lunges are dynamic and mobility-oriented. Both are valuable, but for correcting balances, improving stability, and isolating each leg, split squats are the winner.
How to master the split squat form
Properly performing the dumbbell split squat comes down to alignment, balance and control. Let’s break it down step by step:
- Position yourself – Pick up your dumbbells and stand with your feet hip-width apart. Step back and leave about 1.5 to 2 feet between each foot. The heel of your back foot can remain raised so that you stand slightly higher on the ball of your foot.
- Check your posture and core – Pull your shoulders back and down, keep your chin and chest up, and tuck your core (think belly button to spine). Maintaining an upright upper body allows you to keep the work in your quads and glutes, rather than your lower back.
- Lower into the squat – Bend both knees to approximately 90 degrees, until your back knee almost touches the floor behind you. Your front thigh should be almost parallel to the ground. Keep an eye on your front knee to make sure it doesn’t drift too far forward. Follow the angle of your first two toes, keeping your knee straight (instead of cheating toward the inside or outside of your foot).
- Press through your front heel – Drive through the heel of your front foot to return to an upright position – your front leg should be doing most of the work. Try to follow a breathing pattern where you inhale on the way down and exhale at the top of the movement.
Complete the desired number of reps in your first leg, then switch to the other. Keep in mind that the emphasis here is on slow, controlled movements. Rushing reps can disrupt form and increase the risk of injury.
If it feels good, you can try mastering your form first with just body weight, without dumbbells. Once you’re comfortable with the movement, you can add some light weights and work your way up to a heavier lift.
Common Split Squat Mistakes: Tips for Beginners
Even experienced gym-goers can fall into the usual split-squat kicks. Here are some common mistakes to look out for and how to correct them.
Leaning too far forward (or back).
A good split squat requires a lot of straight lines: two right angles in both legs and a straight spine. Leaning too far forward or back can shift tension from your legs to your lower back.
To avoid this, make sure your spine stays above your hips throughout the entire squat so that your core stays engaged. It may help to imagine yourself moving up and down along a vertical axis from floor to ceiling.
Losing your balance
Split squats require some coordination, and it’s normal to feel wobbly at first. This is also more likely to happen if you are in a hurry, but remember that you will get more out of this exercise if you do it slowly and in a controlled manner.
It can help to widen your stance when you’re first finding your footing and need some extra stability. For extra support, try this move next to a wall or bench, something you can hold on to if you start to fall.
Let your front knee drift
If your front knee extends too far forward over the toes, it can often put unnecessary pressure on the knee joint.
To reduce the risk of injury, make sure your front knee hovers directly above your ankle at the bottom of the squat. Different people have different leg lengths, so play with the amount of space between each foot (usually between 1 and 60 cm) to find the right position for your build.
Use your back leg for support
The focus of split squats is on the front leg. The more you rely on your butt, the less work your front has to carry.
To correct this mistake, imagine that you are driving through your front heel every time you push up. This ensures that your back leg remains passive, but still involved.
Overloading your squats
In an ideal split squat, your back knee almost kisses the ground behind you. But going too low too quickly can compromise form and balance or lead to discomfort later.
In the beginning, it’s best to start with a shorter range of motion, sinking about halfway to the ground. You can gradually go lower as your flexibility and strength improve.
4 Split Squat Variations to Try
Once you’re ready to experiment, change up your routine with some fun split squat variations:
- The Bulgarian split squat – The Bulgarian split squat is a slightly more technical variant in which you support your back foot on a bench or a step. The added height is even more challenging for the glutes (as well as your balance and stability). Make sure the surface you are using is stable.
- Pause or double pulse split squat – A simple but effective variation is to pause or double pulse as you lower into each dumbbell split squat. This twist increases the time your muscles are under tension, increasing their engagement and challenging your stability.
- Booty band split squat – If you’re not familiar with a booty band, it’s a lightweight, ultra-portable resistance band that can easily be stored in a carry-on or duffel bag for on-the-go workouts. To use one with a split squat, wrap the band over your legs so that it lies over your thighs. The lower you carry it, the harder your legs will work during the descent of your squat.
- Bodyweight split squat – Whether you train regularly or are just starting out, barbellless is a reliable way to warm up your legs and glutes before your training session. Without extra weight, you can focus more on your form and balance.
Whichever type you choose, split squats are one of the best movements to improve stability, strength and coordination. Watch our linked video for split squat 101 to start building confidence and the foundation for proper form.
Get more out of your training at Chuze Fitness
Learning the ins and outs of exercise can be a lifelong journey, but it shouldn’t be a solo journey.
At Chuze Fitness, we believe in creating welcoming, stimulating spaces where everyone can confidently pursue their fitness goals. Whether you’re picking up dumbbells for the first time or are looking for ways to spice up your existing routine, our community of trainers is here to help you reach new levels of personal performance.
Find a location near you and start your free trial membership today.
Sources:
A.C.E. The benefits of unilateral training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
That fit friend. How to avoid leaving gains on the table with split squats. https://thatfitfriend.com/split-squat-guide/
GoodRX. Split Squat vs. Lunge: Which Lower Body Movement is More Effective? https://www.goodrx.com/well-being/movement-exercise/split-squat-vs-lunge
Bulgarian Split Squat. How to Master the Bulgarian Split Squat to Grow Your Leg Muscles. https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/
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