SHIFT Fit
Dumbbell split squat
Dumbbell split squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in split stance with weights at sides.
- Lower rear knee towards floor. Keep stance stationary.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep stance stationary.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps per side; 75s rest between sets. | dumbbells |
| intermediate | 2 sets × 8 reps per side; 75s rest between sets. | dumbbells |
| intermediate | 3 sets × 8 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 12 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 6 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 1 set × 8 reps per side. | dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Narrowing the feet onto one line; letting the front knee collapse inward; taking an uncontrolled step. Exercise check: Keep stance stationary.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.