Dumbbell Split Squat

Setup

1. 01Hold a dumbbell in each hand at your sides.
2. 02Step into a split stance long enough for both knees to hit 90 degrees at the bottom.
3. 03Keep the rear heel up on the ball of the rear foot.
4. 04Square the hips forward and set the torso upright.

Execution

1. 01Lower straight down by bending both knees together.
2. 02Descend until the rear knee is just above the floor.
3. 03Keep most of the weight through the front foot.
4. 04Press through the front foot to return to the start without stepping.

Checkpoints

• -Front knee tracks in line with the toes.
• -Torso stays tall with a slight forward lean at most.
• -The front heel never lifts.
• -The hips drop straight down rather than sliding forward.

Common mistakes

• -Taking a stance too short, driving the knee far past the toes with the heel up.
• -Pushing off the rear leg instead of loading the front.
• -Slamming the rear knee into the floor.
• -Twisting the hips open toward the rear leg.