Split squat (dumbbells)

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Quads, Glutes.

Secondary: Hamstrings, Adductors.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Split squat (hantler)
• Svenska Split squat (hantlar)
• Dansk Split squat (håndvægte)
• Deutsch Split Squat (Kurzhanteln)
• Español Sentadilla split (mancuernas)
• Italiano Split squat (manubri)
• Português Afundo estático (halteres)
• Русский Сплит-приседания с гантелями
• Français Split squat (haltères)

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.