Dumbbell split squat

Muscles worked

You need

How to do it

1. Grab a pair of dumbbells and get into the starting position with your feet in a comfortable stance, toes pointing slightly out, and arms extended and by your sides.
2. Extend your right leg forward through a lunge and plant the foot. The ideal stance will vary from person to person, but you don’t want to extend too far forward or plant the foot too close to your body.
3. Take a breath and descend by bending your front knee and transferring weight onto the front foot while keeping the heel in contact with the floor. Leaning forward slightly isn’t fatal, but your torso should remain upright.
4. Move down until your back knee is a couple of inches from the floor, and pause at the bottom for a second. Your rear foot should serve to anchor you in position.
5. Engage your quadriceps and squeeze your glutes to extend your front knee, bringing yourself to the top. Exhale as you move up.
6. Take another breath and repeat.
7. Once finished training the right leg, bring it back, lunge forward with your left one, and perform the same number of repetitions, using the same form.