Dumbbell Single-Leg Split-Squat
Build serious leg strength and balance! The Dumbbell Single-Leg Split-Squat targets quads, glutes, and core. A challenging and effective lower body burner.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing in front of a bench, facing away from it. Hold a dumbbell in each hand by your sides.
2. Extend one leg back and place the top of your foot on the bench.
3. Balance on your front foot with your toes pointing forward. This will be your starting position.
4. Lower your hips by bending the knee of your front leg, creating a squatting motion. Keep your chest up and back straight throughout the movement.
5. Lower yourself until your front thigh is almost parallel to the floor, ensuring your front knee isn't going past your toes.
6. Press through your front heel to extend your knee and hip, returning to the starting position.
7. Complete the desired number of reps on one leg before switching to the other leg.
8. Repeat for the desired number of sets.
Ensure you are comfortable and balanced in the starting position before beginning the exercise, and adjust the placement of your front foot if necessary to maintain proper form throughout the movement. Use weights that allow you to perform the exercise with control and without compromising form.
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