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Hip · Strengthening

Split squat with dumbbells

Split squat with dumbbells, 3 sets, 10 repetitions per leg

Illustration of the Split squat with dumbbells exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand upright with one foot forward and the other back, each hand holding a dumbbell. Simultaneously bend the hips and knees while keeping the back straight and heels on the ground, until the rear knee is close to the ground and the front knee is aligned with the foot. Return to the standing position by pushing through the front leg.

Tips: Keep the trunk upright and avoid letting the front knee go beyond the toes. Control the movement to protect your joints.

Progression: Gradually increase the weight of the dumbbells or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
haltères
Starting position
Debout, un pied en avant, un pied en arrière, haltères en mains
Clinical goal
Renforcement musculaire de la hanche et des jambes
Also known as
fente statique avec haltères, split squat chargé, fente arrière avec poids

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.