Dumbbell Single Leg Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Leg Dumbbell Split Squat, Dumbbell Bulgarian Split Squat
How to: Dumbbell Single Leg Split Squat
- Stand in a staggered stance with one foot forward and the other foot back.
- Hold a dumbbell in each hand at your sides.
- Lower your back knee toward the ground while keeping your front knee aligned above your ankle.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Leaning too far forward.
- Allowing the back knee to touch the ground.
- Not maintaining balance.
Modifications
- Perform the squat without weights for beginners.
- Use a bench or step for additional support.
Tips
- Keep your back straight and chest up throughout the movement.
- Ensure your front knee does not extend past your toes.
- Engage your core for stability.
Dumbbell Single Leg Split Squat Alternatives
Tags
legs
thighs
strength
balance
glutes
dumbbell