Dumbbell Split Squat
Builds your quads while improving balance and leg strength, helping with everyday movement and stronger squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Hold the dumbbells and stand in a split stance with one foot forward and the other back, toes pointing forward.
- 02
Brace your core and keep your chest up with your hips in a neutral position.
- 03
Lower yourself straight down under control so your front knee tracks over your toes and your back knee comes close to the floor.
- 04
Drive back up through your front leg and squeeze your front quadriceps at the top without letting your hips rotate.
- 05
Perform the desired number of repetitions, then switch legs.
Beginner's guide
§ 03 · GuideBuilds your quads while improving balance and leg strength, helping with everyday movement and stronger squats.
You should feel it in the front leg quad and glute. It should not be felt as lower back strain or pain in the front knee.
A common mistake is shifting onto the toes or leaning forward. Keep your whole front foot planted and drive up through the midfoot.
How to get started at the gym
§ 04 · SisuLiftDumbbell Split Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your entire front foot firmly on the floor with your weight over the midfoot. Keep the dumbbells still at your sides and avoid leaning your upper body forward.
The dumbbell split squat develops the quadriceps unilaterally and challenges your balance.
More exercises: Quadriceps
§ 06 · Same muscles
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