Dumbbell Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Bulky Split Squat, Weighted Split Squat
How to: Dumbbell Split Squat
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Step one foot back into a lunge position, lowering your hips until both knees are at about a 90-degree angle.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Letting the front knee go past the toes.
- Lifting the back heel off the ground.
- Not engaging core muscles for stability.
Modifications
- Use a lower weight or perform the exercise without weights.
- Use a chair or a wall for balance if needed.
Tips
- Keep your front knee aligned with your ankle during the movement.
- Maintain an upright posture to avoid leaning forward too much.
- Engage your core to help with balance and stability.
Dumbbell Split Squat Alternatives
Tags
thighs
glutes
strength
squat
dumbbell
intermediate