10 Best Split Squat With Dumbbells Alternatives for Quad Strength

Ranked Split Squat With Dumbbells Alternatives

10 substitutes, ranked by how closely each one matches the Split Squat With Dumbbells on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Suspended Split Squat

   74% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
   2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
   3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
   4. Push through your heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: split squat, the same as the Split Squat With Dumbbells
   • Primary muscle: quads, not quadriceps
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
2. Play demonstration

   2. Curtsey Squat

   74% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
   3. Bend both knees as if you were curtsying, lowering your body towards the ground.
   4. Keep your torso upright and your weight on your front foot.
   5. Push through your front foot to return to the starting position.
   6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
3. Play demonstration

   3. Split Squats

   74% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with one foot and place it about two feet in front of the other foot.
   3. Lower your body by bending your knees and hips, keeping your back straight.
   4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: split squat, the same as the Split Squat With Dumbbells
   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
4. Play demonstration

   4. Single Leg Squat (Pistol) Male

   73% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
5. Play demonstration

   5. One Leg Squat

   72% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
   • Balance: harder to stay steady on than the Split Squat With Dumbbells
6. Best match

   

   6. Standing Long Jump

   63% match

   • Quadriceps
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

   How to perform this exercise

   1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
   2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
   3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
   4. Measure the distance from your landing point to the starting point and track results.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quadriceps, the same as the Split Squat With Dumbbells
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
7. Play demonstration

   7. Bodyweight Squatting Row (With Towel)

   57% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
   2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
   3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
8. Play demonstration

   8. Squat To Overhead Reach With Twist

   57% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
9. Play demonstration

   9. Bodyweight Squatting Row

   56% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Split Squat With Dumbbells
   • Balance: easier to stay steady on than the Split Squat With Dumbbells
10. Play demonstration

    10. Squat To Overhead Reach

    56% match

    • Quads
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Split Squat With Dumbbells
    • Balance: easier to stay steady on than the Split Squat With Dumbbells