The dumbbell one-leg split squat is a very effective exercise which mainly targets the quadriceps but the hamstrings, glutes, calves, and core also get worked as secondary muscles. Now, this is a great exercise for isolating one leg at a time and this is very beneficial for improving balance, unilateral strength, and bringing up a lagging muscle.
You only need two dumbbells and a platform to rest one leg on while you do the squat with your other leg. So, you don’t need much equipment and you can still get an amazing leg workout. This exercise is very necessary for complete leg development and should be included in your workout routine.
In This Exercise:
- Target Muscle Group: Quadriceps
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbells, bench
- Difficulty: Intermediate
- Hold two dumbbells and place the top of one foot on the bench, while placing your other foot 3-4 feet in front of you.
- Then, squat down while keeping your torso straight and drive back up through your heel. Exhale during this portion of the exercise.
- Now, lower yourself back down until your working leg is at a 90-degree angle. Inhale during this portion of the exercise.
- Complete the desired reps and then switch legs and repeat.
Variations & Tips:
- Do not lean too far forward or backward. You want to maintain a neutral posture during the exercise to equally distribute the resistance.
- Position your legs out far enough out in front of you so you can effectively drive your body up through your heels.
- The dumbbell one-leg split squat targets the quads primarily, but the glutes, hamstrings, calves, and core are secondary movers.