Dumbbell split squat exercise is perfect for building up your lower body, especially the glutes and hamstrings.
This one is also a good variation of the traditional squat, so will help challenge your body from a new angle and liven up your workout.
Dumbbell Split Squats Exercise How To
- Stand holding a dumbbell in either hand. Step one leg in front of the other about two or three feet (or into a comfortable position).
- Once balanced, bend both knees as you lower the back knee down towards the ground.
- Pause when your knee is almost touching the ground and then press back up to complete the rep.
- Continue until all reps are completed and then switch sides and repeat.
Form and Technique
While doing dumbbell split squats, focus on keeping the head looking directly in front of the body and the back upright at all times.
Also watch that the knees are moving directly over the toes. If they move in or out, lighten the weight and perform the exercise again.
Variations: Bulgarian Split Squat, Barbell Split Squat
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps
FAQs
What muscles do dumbbell split squats work?
Dumbbell split squats work the entire lower body with an emphasis on the quads, glutes and hamstrings.
The dumbbells provide added resistance for strength building.
What is the difference between a split squat and a lunge?
The difference between a split squat and a lunge is that the feet step forward then return to their original position after each repetition with the lunge, whereas in a split squat the feet remain in the same position and you simply raise yourself up and down for each repetition.
What can you do instead of a split squat?
Instead of a split squat you can do a lunge, a jumping squat, step ups or lateral step ups.
Each exercise works the quads, glutes and hamstrings.
Why do split squats?
Split squats are a fantastic exercise to work the lower body with tension primarily on the quads, glutes and hamstrings.
Split squats are a great exercise for lower body toning and strengthening.
Do split squats build mass?
Split squats can help in building mass if you’re consistently increasing the weight of the dumbbells used during split squats.
Otherwise, split squats are more of a toning and strengthening exercise.
Why are split squats so hard?
Split squats are hard because your bodyweight along with any additional weight from dumbbells or kettlebells is lifted through the centre-point of the groin area, which makes it difficult.
Building lower body strength with split squats provides fantastic stability and balance as you age.
How To Do Dumbbell Split Squat (Dumbbell Lunges)
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