Description

The dumbbell single leg split squat is a unilateral lower body exercise that targets the glutes and quadriceps while also engaging the core for stabilization.

Starting Position

Stand with one foot forward and one foot back in a split stance. Hold a dumbbell in each hand at your sides.

Technical Execution

Lower your body by bending both knees until the back knee gently touches the ground. Keep the front knee aligned with the ankle. Push through the heel of the front foot to return to the starting position.

Range of Motion

Ensure a full range of motion by lowering until the back knee gently touches the ground, and then returning to the starting position with control.

Variations

Variations include performing the exercise without weights, holding a weight plate instead of dumbbells, or adding a pulse at the bottom of the movement.

Common Mistakes

Common mistakes include rounding the back, leaning too far forward, and not maintaining proper alignment of the knee over the ankle.

Practical Advice

Ensure proper alignment of the knee over the ankle, keep the back flat, and engage the core throughout the movement for stability.

Additional Notes

This exercise helps improve balance, stability, and unilateral leg strength.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles