Split Squat with Dumbbells

A unilateral leg strengthening exercise where you hold dumbbells in each hand while performing a split squat, effectively targeting the quadriceps and glutes.

Instructions

1. Position yourself into a staggered stance with your rear foot elevated (on a bench or box) and front foot forward.
2. Maintain approximately 2-3 feet of distance between your front foot and the elevated rear foot.
3. Hold a dumbbell in each hand, letting them hang at the sides of your body.
4. Keep your torso upright with your shoulders back and core engaged.
5. This is your starting position with your body weight distributed toward your front foot.
6. Begin by descending, flexing your front knee and hip to lower your body downward.
7. Lower yourself until your front thigh is parallel to the ground or your rear knee nearly touches the floor.
8. Maintain good posture throughout the movement, keeping your torso upright.
9. Keep your front knee in line with your foot; don’t allow it to cave inward.
10. At the bottom of the movement, drive through your front heel to extend the knee and hip.
11. Return to the starting position with control and power.
12. Complete all reps on one leg before switching to the opposite side.

Tips

• The elevated rear foot helps with balance and allows greater range of motion in the front leg
• Hold the dumbbells with a neutral grip, letting them hang naturally at your sides
• Focus on driving through your front heel, not your toes
• This unilateral movement is excellent for identifying and correcting strength imbalances
• Keep your torso upright; avoid excessive forward lean to protect your lower back
• The elevated rear foot can be adjusted in height based on your flexibility and strength level