Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbells
Intermediate
Squat
Glutes, Hamstrings
The ipsilateral load split squat builds single-leg strength while holding weight on the same side as your working leg. It targets your quads hard and fixes muscle imbalances.
1. Hold a dumbbell in your right hand, step your right foot forward into a split stance 2. Keep your torso upright, shoulders square, and core tight throughout the ipsilateral load split squat 3. Lower your body by bending both knees until your front thigh is parallel to the ground 4. Drive through your front heel to push back up to the starting position 5. Complete all reps on one side before switching the weight to your left hand and stepping forward with your left foot for the ipsilateral load split squat
• Keep the weight close to your body during the ipsilateral load split squat to maintain balance • Don't let your front knee cave inward - push it out over your toes • Keep most of your weight on your front leg, use your back leg just for balance • Focus on controlled movement during the ipsilateral load split squat - no bouncing at the bottom
• Using too much weight too soon in the ipsilateral load split squat - start light to master the movement • Leaning forward or letting the weight pull you to one side instead of staying upright • Taking too wide or too narrow a stance - your front shin should be vertical at the bottom of the ipsilateral load 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 with ipsilateral load split squats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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