This exercise involves holding a dumbbell in one hand and performing a squat while stepping to the side. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the quads, glutes, hamstrings, and inner thighs
- Improves balance and stability
- Increases strength and power in the lower body
- Can be modified to increase or decrease difficulty by adjusting weight or depth of squat
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.
- Bend your right knee and lower your body down into a squat, keeping your back straight and your chest up.
- Push through your right foot to stand back up to the starting position.
- Repeat on the other side, stepping out with your left foot and squatting down.
- Continue alternating sides for the desired number of reps or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abductors
Primary
Adductors
Primary
Abs
Secondary