This exercise involves holding a dumbbell at chest level while performing a split squat, where one foot is in front of the other. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- 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 space
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell vertically against your chest with both hands.
- Take a large step forward with your left foot and lower your body until your left thigh is parallel to the ground.
- Push through your left heel to return to the starting position.
- Repeat on the other side by taking a large step forward with your right foot.
- Continue alternating legs for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary