Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Dumbbell
Instructions for proper form
Begin standing with feet hip-width apart, holding a dumbbell in each hand at shoulder height (front rack position). Step one foot back into a split stance, ensuring your front knee stays aligned over your ankle. Lower your body by bending both knees until your back knee nearly touches the floor, while keeping your torso upright. Push through your front heel to return to the starting position. Repeat on the same leg before switching to the opposite.
Common mistakes to avoid
Avoid letting your front knee collapse inward or extend beyond your toes. Ensure your back remains upright; do not lean forward excessively. Ensure both knees bend at a similar rate to maintain balance and control.
Benefits
Specific benefits of the exercise
Strengthens the quadriceps and improves stability, balance, and mobility in the lower body. This exercise also engages the core for a full-body stability workout.
Expected results and timeframe
With regular practice, you can expect to see increased quadriceps strength and improved balance within 4-6 weeks. Enhanced lower body durability and muscle definition may also develop over time..
Who this exercise is best for
Best for novice lifters seeking to build lower body strength, enhance overall functional fitness, and improve core stability. It’s also great for athletes aiming to improve their split squat performance.
Scientific studies supporting its effectiveness
Studies on resistance training illustrate that compound movements like the split squat enhance overall muscle activation in the lower body, supporting hypertrophy and strength development (e.g., Schoenfeld, 2010; Lockwood, 2015).
Variations
Beginner modifications
Perform the split squat without weights or with lighter dumbbells to master the form. You can also use a bench or a box for added support behind you.
Advanced progressions
Increase the weight of the dumbbells or add tempo changes (e.g., slow down the lowering phase). You can also perform the split squat with a front squat grip to challenge core stability further.
Integrations
Complementary exercises
Integrate with exercises like lunges, squats, and kettlebell swings to enhance overall lower body strength and stability.
Super set recommendations
Supersets well with leg press or leg extensions for quadriceps emphasis. Pair with core stability exercises like planks or hanging leg raises for a comprehensive workout.
Sample workout routines
Combine this exercise in a leg day routine with squats, walking lunges, and calf raises, along with some core work for balance.
Exercise combinations
Consider combining this exercise with upper body workouts such as overhead press or bench press to balance the total body routine.
Best time to do this exercise in your workout
Best performed early in your workout when energy levels are highest, ideally following a warm-up, as part of a leg or lower body-focused workout session.