10 Best Split Squat With Dumbbells Alternatives for Quad Strength
You're out of a matching pair of dumbbells, and Split Squat With Dumbbells loads one leg at a time from a staggered stance, driving through the front heel to work the quadriceps. The closest swap by what it works is the One-arm Overhead Kettlebell Squats, a two-footed squat that asks the same quadriceps to drive through the heels while you hold one kettlebell locked out overhead instead of two dumbbells at your sides. With a barbell on hand, the One Leg Barbell Squat keeps that same stance.
Original Exercise: Split Squat With Dumbbells
How to Perform Split Squat With Dumbbells
- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Ranked Split Squat With Dumbbells Alternatives
1. One-Arm Overhead Kettlebell Squats
88.1% MatchHow to perform this exercise
- Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
- Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
- Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
2. Single-Leg High Box Squat
86% MatchHow to perform this exercise
- Position a box in a rack. Secure a band or rope in place above the box.
- Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
- . Continue stepping up and down on the same leg before switching to the opposite side.
3. Weighted Cossack Squats (male)
84.4% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
- Hold a weight in front of your chest with both hands.
- Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
- Go as low as you can while maintaining balance and keeping your chest up.
- Push through the heel of the bent leg to return to the starting position.
4. Kettlebell Pistol Squat
83.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
5. Barbell Split Squat V. 2
81% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
6. Elevated Back Lunge
81% MatchHow to perform this exercise
- Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
- Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
- Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
- Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
7. One Leg Barbell Squat
80.4% MatchHow to perform this exercise
- Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
- Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
- Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
- As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
- Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
8. Zercher Squats
80.3% MatchHow to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
- Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.
9. Jefferson Squats
78.2% MatchHow to perform this exercise
- Place a barbell on the floor.
- Stand in the middle of the bar length wise.
- Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.
- Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).
- Now stand straight up with the weight. Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
10. Narrow Stance Squats
77.4% MatchHow to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Why You Might Need a Split Squat With Dumbbells Alternative
Split Squat With Dumbbells needs a matching pair of dumbbells, and that single requirement is what leaves lifters stuck when the rack is bare or the gym stocks only kettlebells and barbells. A kettlebell held overhead asks your shoulder and trunk to keep the weight steady while your legs still do the squatting, which is a different balance problem than a dumbbell at each side. A barbell sits across your back or in the crook of your arms, so both hands stay locked to one bar instead of holding two separate weights, and the quadriceps still do the pushing either way. With just a barbell, the Elevated Back Lunge and Zercher Squats both cover that gap without asking for a kettlebell.
How to Choose the Right Substitute
If you have one kettlebell, the One-arm Overhead Kettlebell Squats keeps the quadriceps pushing, trading two dumbbells for one overhead weight and more balance work. The Kettlebell Pistol Squat holds that kettlebell at your chest and takes the rear foot off the floor entirely, so treat it as a bigger jump. With a barbell, the One Leg Barbell Squat keeps the exact stance, rear toe on the bench and the bar across the base of your neck, and the Barbell Split Squat keeps the split without the rear foot raised. The Elevated Back Lunge steps back into the split each rep instead. The Single-leg High Box Squat goes further, stepping onto a box on one leg unsupported. Zercher Squats trade the stance for a two-footed squat, the bar held in the crook of your elbows.
Frequently Asked Questions
Which alternative keeps the same stance as Split Squat With Dumbbells?
The One Leg Barbell Squat. It is the same staggered stance as Split Squat With Dumbbells, rear toe resting on a bench behind you and the front foot planted, with the load moved from two dumbbells at your sides to a bar resting on the base of your neck. The Elevated Back Lunge gets close but steps back into the split position on every rep and alternates legs, so it is a lunge rather than a fixed stance.
How do I make a Split Squat With Dumbbells swap harder?
Drop the rear foot's support entirely. The Kettlebell Pistol Squat extends your other leg straight out in front with nothing touching the floor, so your working leg and trunk handle all of the balance as well as the lift. The One Leg Barbell Squat keeps a foot resting on a bench behind you instead, much closer to the dumbbell version, just with a bar across your neck.
Do these alternatives still work the quadriceps?
Yes. Every swap here lowers by bending the knee and hip and drives back up through the heel, the same push the front leg makes in Split Squat With Dumbbells, so the quadriceps do the work in each. The Kettlebell Pistol Squat and Weighted Cossack Squats sink to full depth on one bent leg with the other leg held straight, which pulls the hips into the lift further than the split squat does.
Can I do Split Squat With Dumbbells at home?
You need a pair of dumbbells for the original move. If you only own one kettlebell, the One-arm Overhead Kettlebell Squats and the Kettlebell Pistol Squat both work at home and still drive up through the heel, though the first stays on two feet with the bell locked out overhead while the second drops to one leg with the other held out in front, asking for more balance than the dumbbell version.
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