dumbbell single leg split squat
dumbbell single leg split squat — highlighted muscle: quads

Muscles worked

quads, glutes, hamstrings, calves

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dumbbell single leg split squat

Body part
upper legs
Equipment
dumbbell
Target muscle
quads
Muscle group
glutes

Secondary muscles

gluteshamstringscalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

  2. 2

    Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.

  3. 3

    Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.

  4. 4

    Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch legs and repeat.

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