Dumbbell Split Squat
Dumbbell Split Squat
The Dumbbell Split Squat is a highly effective lower body exercise that targets the quadriceps, glutes, and hamstrings, while also improving balance and stability. This unilateral exercise is excellent for addressing muscle imbalances and enhancing overall leg strength.
How to do Dumbbell Split Squat
- Select Your Dumbbells: Choose a pair of dumbbells that are appropriate for your strength level. Hold them at your sides with your palms facing inward.
- Stance and Positioning: Stand with your feet hip-width apart. Step forward with one foot, far enough so that when you lower your body, your front thigh becomes parallel to the floor.
- Lower Your Body: Bend both knees to lower your body towards the floor. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
- Rise Up: Push through the heel of your front foot to rise back to the starting position.
- Alternate Legs: After completing the set on one leg, switch to the other leg and repeat.
Form Tips
- Maintain Upright Posture: Keep your torso upright and your core engaged to protect your spine.
- Front Knee Alignment: Ensure your front knee doesn’t extend past your toes to reduce strain on the knee joint.
- Controlled Movements: Lower and rise in a controlled manner to maximize muscle engagement and maintain balance.
- Even Weight Distribution: Focus on distributing your weight evenly between both legs throughout the exercise.
Primary Muscles Targeted
- Quadriceps: The primary muscles worked, especially in the front leg during the downward and upward movements.
- Glutes: Heavily engaged when pushing up to the standing position.
- Hamstrings: Assist in the movement, providing balance and stability.
Secondary Muscles Targeted
- Core Muscles: Engaged for stability and balance throughout the exercise.
- Calves: Act as stabilizers during the movement.
- Lower Back (Erector Spinae): Supports the upper body during the exercise.
