dumbbell single leg split squat
The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
quadsLOWER QUADS
Secondary Muscles
gluteshamstringscalves
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
