compound · Lunge
Dumbbell Split Squat
Dumbbell Split Squat is a compound lunge movement for quads, using Dumbbells. It also works glutes. 3 sets of 10-12, 2 min rest.
- Primary muscle
- Quads
- Equipment
- Dumbbells
- Difficulty
- Intermediate
- Sets and reps
- 3 × 10-12
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Split stance about two feet long, a bell in each hand.
- 2The cue that matters
Both feet stay planted the whole set - straight up, straight down.
- 3Work it
3 sets of 10-12, resting about 2 minute between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes take the rest.
Quads exercisesglutes