LiftSetsLiftSets / Exercises / Split Squat with Dumbbells
Split Squat with Dumbbells
Works the quadriceps. Helped by the glutes, hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepsgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | dumbbell |
|---|---|
| Level | beginner |
What to think about
- Front foot far enough forward that the shin stays upright.
- Drop the back knee straight down.
- Push through the front heel. The back leg is only for balance.
How to do it
- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log split squat with dumbbells with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store