Split Squat Using Dumbbells

Differentiation: Mechanics

This variation of a split squat is unique. Here is how: you use dumbbells. Using dumbbells ensures that there is an equal distribution of weight for each quadricep to lift. This exercise also lessens the amount of balancing needed than if you were performing a Split Squat Using a Barbell. With a Split Squat, you must balance a barbell on your shoulders. You work one leg for a full set, | then switch the dumbbell to your other hand and work your other leg.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain two dumbbells.

3) Grasp a dumbbell in each hand.

4) Stand upright on one foot - with your other knee bent at a 90-degree angle, so its foot is behind you, top of foot placed on the bench.

5) ...and allow your arms to hang loosely at your sides.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you bend your left knee to lower your upper body toward the floor

3) ...until you have lowered as low as you can comfortably go.

4) Once you have lowered yourself as far as possible, hold this position for a count of one second.

5) This is the ending position.

6) Then, inhale while you shift your weight onto your left heel and raise your body upright again.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

Keep your arms straight and hold the dumbbells firmly at your side.

Keep your upper body vertical as you lower down. Your torso should not bend forward or backward.

Keep your head facing forward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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