The Dumbbell Single Leg Split Squat is a lower body strength exercise that targets the quadriceps, hamstrings, glutes, and calves. It also helps improve balance and stability.
How to perform
To perform the Dumbbell Single Leg Split Squat, follow these step-by-step instructions:1. Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Take a big step forward with one foot and place it firmly on the floor, ensuring your knee is directly above your ankle.
3. Lift your back foot off the floor and balance on the ball of your foot.
4. Lower your body towards the floor by bending both knees, keeping your chest up and core engaged.
5. Lower yourself as far as you can while maintaining good form, ideally until your front thigh is parallel to the floor.
6. Push through your front heel to return to the starting position, keeping your back foot elevated throughout the movement.
7. Repeat for the desired number of repetitions on one leg before switching to the other leg.
8. Remember to keep your torso upright, shoulders back, and core tight throughout the exercise.
9. To increase the difficulty, you can increase the weight of the dumbbells or perform the exercise on an elevated platform to increase the range of motion.
10. Perform 3 sets of 12-15 repetitions on each leg, resting for 1-2 minutes between sets.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.