Dumbbell Split Squat

DUMBBELL SPLIT SQUAT
Target Muscle Group: Quads

What can be said about the split squat besides 🤮?

A lot of people struggle with stability on these and it's usually one of their primary concerns. Give the method in the video a try and see if you can make it work -- but other than that, you can try a few things for stabilization.

Addressing Stabilization
1. Try the second variation in the video using a rack for support, holding the dumbbell in the off hand and a dumbbell in the other. Do your best not to 'cheat' with the hand gripping the rack for support.

2. Try a lower platform for your back foot to rest on and balance on the balls of your feet, not the flat upper-foot. A lot of people have had success with this variation as well.

A few other notes concerning technique.
• The more upright your posture, the more quad activation. Leaning forward will induce more hamstring and glute activation but I primarily see this a quad builder.

• You may be able to induce more quads by going knees over toes, although I do not go over this in the video. However, I think your best bet is keeping that front leg at a 90˚ angle as shown in the video.

• As always control the eccentrics for 2-3 seconds, get a full range of motion, keep tempo and ROM consistent across all reps and sets to best track progression.