This exercise involves holding a dumbbell while performing a split squat with one foot elevated behind you on a bench or step. It targets the legs, particularly the quads and glutes, and can help improve balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens biceps and shoulders
- Improves grip strength
- Targets multiple muscle groups in one exercise
- Can be done with minimal equipment
- Can be modified for different fitness levels
How to perform
- Stand with your back facing a bench or elevated surface, holding a dumbbell in each hand.
- Place the top of your left foot on the bench behind you, with your right foot planted firmly on the ground in front of you.
- Lower your body down into a lunge position, keeping your chest up and your core engaged.
- As you lower, bend your right knee to a 90-degree angle, making sure your knee does not extend past your toes.
- Push through your right heel to stand back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary