Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat

Description

This exercise involves holding a dumbbell in one hand while standing on one leg and lowering the body into a split squat position. It targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Dumbbell Single Leg Split Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Place your left foot behind you on a bench or step, with your toes resting on the surface.
  3. Lower your body down into a lunge position, bending your right knee and keeping your left leg straight.
  4. As you lower your body, simultaneously curl the dumbbells up towards your shoulders.
  5. Push through your right heel to stand back up, lowering the dumbbells back down to your sides.
  6. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Dumbbell Single Leg Split Squat Form & Visual

Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels by adjusting weight and depth of squat
  • Engages core muscles for added abdominal strength

Dumbbell Single Leg Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Single Leg Split Squat Variations & Alternatives