Dumbbell Split Squat

A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.

How to do it

1. Stand in a split stance holding dumbbells at your sides.
2. Keep your torso upright and core braced.
3. Lower your back knee toward the floor by bending both knees.
4. Stop when your front thigh is parallel to the floor.
5. Drive through your front heel to return to standing.
6. Complete reps on one side, then switch.

Tips

• Keep most of your weight on your front leg.
• Lower your back knee straight down toward the floor.
• Track your front knee over your toes without letting it cave inward.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings