Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbells
Intermediate
Squat
Glutes, Hamstrings, Calves
The dumbbell split squat builds single-leg strength and fixes muscle imbalances. It targets your quads hard while improving balance and stability.
1. Hold dumbbells at your sides, step one foot back about 3 feet into a staggered stance 2. Lower your body by bending both knees until your back knee nearly touches the ground 3. Keep your front knee over your ankle and your torso upright during the dumbbell split squat 4. Push through your front heel to return to the starting position 5. Complete all reps on one leg before switching to perform the dumbbell split squat on the other side
• Keep 70% of your weight on your front leg throughout the dumbbell split squat movement • Don't let your front knee cave inward - push it out in line with your toes • Keep your torso tall and core tight to maintain balance during each rep • Lower down slowly and control the movement - don't bounce at the bottom of the dumbbell split squat
• Taking too short of a stance, which puts too much pressure on your front knee during the dumbbell split squat • Leaning too far forward instead of keeping your chest up and shoulders back • Pushing off your back foot instead of driving through your front heel to stand up from the dumbbell split squat
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
