Dumbbell Low Split-Squat
Build lower body strength & balance! Dumbbell Low Split-Squats target quads, glutes & core. Perfect for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Low Split Squat
Starting Position
1. Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing your body.
2. Step one foot back into a split stance (lunge position) while keeping your front knee aligned over your ankle. The back knee should be straight and hovering just above the ground.
Movement Instructions
1. Lower your body by bending your front knee, tilting your torso slightly forward while keeping your chest up and core engaged. Aim to lower your back knee towards the ground.
2. Go down until your front thigh is parallel to the ground or as low as your flexibility allows without compromising form.
3. Push through your front heel to return to the starting position. Keep your back leg straight and maintain control throughout the movement.
4. Repeat this motion for the desired number of repetitions (usually 8-12) on one leg before switching to the other leg.
Tips for Beginners
- Start with light weights to ensure you can maintain proper form.
- Keep your movements slow and controlled to avoid injury.
- Focus on keeping your core tight and your back straight to support your posture.
- If you're struggling with balance, you can perform the exercise without weights until you build confidence.