Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundDumbbell
Dumbbell Single Leg Split Squat
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- 2
Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- 3
Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- 4
Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- 5
Repeat for the desired number of repetitions, then switch legs and repeat.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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