Set up in a split stance position while grasping dumbbells by your side with a neutral grip.
Position the back foot on a bench or circular pad to increase the range of motion.
Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip.
Drive through the front foot and extend the knee as you return to the starting position.
If you want to emphasise the quads during the split squat, focus on taking a slightly smaller split stance and drive up through the ball of the foot. Whereas, If you want to emphasise the glutes and hamstrings during the split squat, focus on taking a slightly larger split stance and drive up through the heel of the foot.
