Intermediate exercise
Dumbbell Split Squat
Also called DB Split Squat
Technique
How to perform Dumbbell Split Squat
- Begin standing with your feet hip width apart.
- Grab a pair of dumbbells firmly in your hands at your side.
- Step back with one about a lunge length.
- Keep the weight framing the front foot.
- Inhale and then descend straight down keeping the torso and weight over the front leg.
- Neither your hips or the weight should pendulum backwards.
- At the bottom, squeeze your front glute and quadriceps hard to drive your self straight back up.
- Repeat as programmed and switch sides.
GymDaze demonstration
Watch Dumbbell Split Squat
Programming relevance
Muscles involved
Primary targets: Rectus Femoris, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.
MuscleScoreRole