Dumbbell split squat are a great way to strengthen your leg muscles and improve your posture. The best part is that they are easier to do than other types of squats that are too dynamic. This is one of the types of exercises that are best suited for beginners, but the results can be quite significant.
Dumbbell Split Squat Movement
You should remember that split squats with dumbbells are a different exercise from Bulgarian split squats. Bulgarian Squats may be more difficult and more demanding for you. Here are the movements so you know where the differences are.
Movement 1: Separating the Legs
- Hold dumbbells in both hands and stand up straight with your feet under your hips.
- Pull the non-moving leg, left or right, the order is up to you, and takes a step back. Balance your body on that leg position.
- Take a step forward two-thirds of the way with your other leg. Distribute your weight evenly, if the position is slightly inclined towards the working leg.
Tips: For those of you who have difficulty balancing your body during the dumbbell split squat movement; take a step slightly to the outside with your non-working leg so that your base of support becomes wider. Footwork can also have a big impact on your training results.
Movement 2: Lower Your Hips
- Starting from a split position, do a squat movement by lowering your hips straight down.
- Try to lower it until the thigh of the working leg is parallel to the floor, or the knee of the non-working leg can touch the floor.
- If one position has been achieved, pull the movement and push it up again using the working leg.
Tips: Resist the urge to put the knee of the non-working leg on the mat or floor when doing repetitions. The ideal position is that the knee does not touch the floor. This will add stress to the muscles which will help speed up the results of the workout.
That’s the procedure and tips for doing a split squat movement with the help of dumbbells correctly.
FAQs
What is one of the best exercises to train leg muscles?
The most recommended exercise is the dumbbell split squat.
How to get maximum results?
Do the movement properly and proportionally.
How many repetitions are recommended?
Do at least 5-7 repetitions.
How much is the recommended dumbbell weight?
You can adjust it according to your ability.
