Intermediate
DUMBBELL SINGLE LEG SPLIT SQUAT
Upper legs
Body Part
Quads
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
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.
3
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.
4
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.
5
Step:5 Repeat for the desired number of repetitions, then switch legs and repeat.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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