Your Website

Table of Contents

Dumbbell Split Squat

May 16, 2023 | Joel Runyon

The Dumbbell Split Squat is a more challenging variation on the Bulgarian Split Squat. While the Bulgarian Split Squat uses only your body weight as resistance, the Dumbbell Split Squat uses, as you may have guessed, dumbbells as added weight.

This is a more advanced exercise that will require a bit of practice doing the bodyweight version first. Equipment needed will be a weight bench and two dumbbells of equal weight for either hand.

How to do a Dumbbell Split Squat

Place the dumbbells out on the floor in front of you and your back facing the bench.

Your feet should be shoulder-width apart. Grab the dumbbells with both hands and let them rest at both sides of your body. Keeping your right foot flat on the ground, extend your left leg back so that your toes are bent and resting on the edge of the bench. Try to maintain your balance and find the position that is most comfortable for you.

Your chest and head should be upright. In a controlled manner, bend both of your knees to lower yourself downwards until your back left knee almost touches the floor. Keep your back toes on the bench and your right forward facing foot flat on the ground.

Pause for a moment, and then push through your right heel to bring yourself back up again to your original starting position. This counts as one rep. Repeat a set for each leg. Do not lean forward or let your right knee extend beyond your toes- this can lead to injury.

Dumbbell Split Squat Video Demonstration

Picture of Joel Runyon

Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on