This exercise involves holding dumbbells while performing a split squat, which targets the legs and glutes. The movement involves stepping forward with one foot and lowering the back knee towards the ground, then pushing back up to the starting position.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, 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
- Can be done with minimal equipment and in a small space
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Take a large step forward with your right foot and lower your body until your right thigh is parallel to the ground.
- Make sure your left knee is hovering just above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side by stepping forward with your left foot.
- Complete 3 sets of 10-12 reps on each leg.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary