Dumbbell Ipsilateral Split Squat Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Adductor Magnus, Hips, Soleus, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single-leg Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Ipsilateral Split Squat
- Stand with one foot forward, holding a dumbbell in the opposite hand.
- Lower your body into a squat on the front leg while keeping your back leg straight.
- Press through the front heel to return to the starting position, ensuring your movements are controlled.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the front knee cave in.
- Not lowering enough to activate the glutes effectively.
- Rounding the back while lowering your body.
Modifications
- Perform the squat without weights to master form.
- Use a chair for support if you have balance issues.
Tips
- Keep your chest upright during the squat.
- Ensure your front knee is aligned with your ankle, avoiding any inward or outward movement.
- Engage your core throughout the movement.
Dumbbell Ipsilateral Split Squat Alternatives
Tags
strength
thighs
glutes
dumbbell
lower body
balance
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