Lunge · Regular
Dumbbell Split Squat
A split squat holding dumbbells at your sides, a steady way to load single leg strength.
Demo by Maya, an AI coach.
- Works
- quads, glutes; also hamstrings, adductors, forearms
- Kit
- Dumbbell
- Dose
- 8 to 12 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Take a long split stance with your feet hip width apart side to side and your back heel lifted. Hold a dumbbell in each hand at your sides.
While you move
- Straight down, straight up
- Arms long, shoulders down
- Weight in the front heel
- Torso tall
Avoid
- Standing with your feet in one line
- Shifting your weight onto the back leg
- Letting the dumbbells pull your shoulders forward
Take care if you have trouble with your knees.