For dumbbell split squats, better muscle engagement comes from controlling your stance, keeping tension on the working leg, and avoiding the temptation to rush through the reps.
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🦶 Find the right stance length.
Start with your feet far enough apart that you can lower straight down without the front heel lifting or feeling excessively cramped.
A slightly longer stance usually increases glute involvement, while a somewhat shorter stance can place more emphasis on the quadriceps.
🦵 Keep most of your effort in the front leg.
Think of the back leg primarily as support and balance.
Drive through the whole front foot rather than pushing yourself upward with the rear leg.
🦶Keep the front foot planted.
Maintain contact through the heel, base of the big toe, and base of the little toe.
This creates a more stable platform and can improve force production through the quads and glutes.
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