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Dumbbell Single Leg Split Squat
Muscles involved
The Dumbbell Single Leg Split Squat is a demanding exercise, but paying attention to your setup will help you sidestep the most common blunders. A frequent mistake is positioning your front foot too close to the bench, which places unnecessary stress on your knee and diminishes the engagement of your glutes and quadriceps. By focusing on your stride distance and gripping your dumbbells firmly at your sides, you achieve a smooth vertical drop where your knee stays properly aligned and your front heel drives firmly into the floor. Keep your torso steady, avoid rushing or bouncing at the bottom, and you will transform this challenge into a safe, effective strength builder.
How to do it
1. Place one foot elevated and the other forward on the floor, holding weights in each hand. 2. Slowly lower by bending the knee and hip of the forward leg. 3. Ensure your knee does not go past your toes. 4. Push with your heel to return to the starting position.
Equipment required
Muscles worked
Tips
- Keep your torso upright throughout the squat. - The front knee should not go past the toes. - Push with the heel of the front foot to return to the starting position.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
