Dumbbell Single Leg Split Squat

Setup

1. 01Hold one dumbbell at your side, typically opposite the front leg.
2. 02Take a split stance long enough that both knees reach 90 degrees at the bottom.
3. 03Keep the rear heel up with weight on the ball of the rear foot.
4. 04Square the hips forward and brace the trunk.

Execution

1. 01Lower straight down by bending both knees.
2. 02Descend until the rear knee hovers just above the floor.
3. 03Keep the torso upright and resist leaning toward the dumbbell.
4. 04Drive through the front foot to stand back up.

Checkpoints

• -The torso stays vertical with no side lean despite the offset load.
• -The front knee tracks over the toes.
• -Hips travel straight down and up, not forward.
• -Front foot stays flat with pressure through the whole foot.

Common mistakes

• -Leaning toward or away from the dumbbell.
• -Taking a stance so short the front heel lifts.
• -Bouncing the rear knee off the floor.
• -Shifting work to the rear leg by pushing off it.