quadsdumbbell
dumbbell single leg split squat
dumbbell single leg split squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Step 2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
Step 3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
Step 4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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