fitubaDumbbell split squat
Quads · dumbbells. Stagger your feet front and back; lower straight down with a stable base.
Main muscle: Quads
Also works: glutes · hamstrings
Equipment: dumbbells
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Stagger your feet front and back; lower straight down with a stable base.
- Weight across the whole front foot; the back knee drops toward the floor.
- Torso tall or slightly leaned; stand up by pushing with the front leg.
Common mistakes
- Feet in one line, like on a tightrope.
- Drifting forward instead of going down.
- Pushing off with the back leg.
Alternative
No equipment, or want to switch it up: Dumbbell reverse lunge.
Log it in one message
Type or say: “Did 3x10 split squat with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the dumbbell split squat work?
Main: quads. Also working: glutes and hamstrings.
How many sets and reps of split squat?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is per dumbbell.
How do I log split squat in Fituba?
In your account, open Train, pick Split squat and add its sets, reps and load; or type “Did 3x10 split squat with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Quads). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More quads exercises
Fituba documentation · Who's behind it and editorial method ·