Introduction.

The Dumbbell Side Split Squat is a lower body exercise that primarily targets the quadriceps but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

  • Stand holding a dumbbell in each hand with your feet close together,
  • Lunge to one side, keeping both heels on the floor, going as low as you can go. Let the dumbbells fall on either side of the bent leg.
  • Drive through the heel of the bent leg, pushing yourself back up to a standing position.
  • Keep both feel flat on the floor throughout.
  • Alternate legs until you have completed all of the reps.

Leg Muscle Diagram.

Leg Muscles