Dumbbell Split Squat

oec:dumbbell-split-squat

A unilateral lower-body compound exercise performed with feet fixed in a staggered stance while holding dumbbells at the sides.

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Also called: DB Split Squat, Static Lunge with Dumbbells

How to do it

Hold a dumbbell in each hand with arms hanging naturally at your sides in a neutral grip.
Step one foot forward and one foot back into a staggered stance, keeping feet hip-width apart for balance.
Distribute the majority of your body weight onto the front foot while balancing on the ball of the rear foot.

Lower your hips straight down by bending both knees simultaneously until the back knee hovers just above the floor.
Keep your torso upright or with a slight natural forward lean while keeping the front heel firmly planted.
Drive through the front midfoot and heel to extend the hip and knee, returning to the starting position without moving your feet.
Complete the prescribed repetitions, then switch legs and repeat.

Inhale as you lower your body toward the floor, and exhale forcefully as you drive back up to the starting position.

Placing the feet in a straight line, compromising lateral balance.: Maintain hip-width spacing between the front and back foot throughout the movement.
Pushing the front knee excessively forward and letting the front heel lift off the ground.: Focus on lowering the hips down rather than drifting forward, keeping the front foot flat.
Slamming the rear knee into the floor.: Control the descent and stop when the back knee is an inch or two above the ground.

Ensure clear floor space around you in case you need to drop the dumbbells or step out of the stance.
Do not allow the front knee to collapse inward during the descent or ascent.

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