Dumbbell Split Squat

STRENGTH

How to do

How to do Dumbbell Split Squat

The dumbbell split squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the dumbbell split squat.

Beginning

Beginning Dumbbell Split Squat

1. Take a large stride forward, as if lunging, from a standing position. Your back foot's heel should be lifted.

2. Lower steadily until your back leg almost hits the floor while keeping your torso straight, then push back up. Finish all of your reps on one leg before switching to the other.

3. Maintain a straight line between your knees and your toes, especially on the front leg, and don't let the front knee stray past your foot as you lower.

Movement

Dumbbell Split Squat Movement

1. Take a staggered stance with dumbbells at your sides.

2. Lower into a lunge by bending the front knee until the thigh is parallel to the ground; keep the front knee behind the toes.

3. Extend your hips and knees to drive up to the starting position; repeat for the number of reps recommended.

4. Carry out the set with the opposing leg.

Benefits

Dumbbell Split Squat Benefits

It strengthens the quadriceps, hamstrings, glutes, and calves, among other leg muscles. Additionally, because this is a single-leg exercise, your core is forced to work overtime to keep you balanced.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.