Strength

Dumbbell Front Rack Split Squat

The Dumbbell Front Rack Split Squat targets lower body muscles like thighs, glutes, and calves. Hold dumbbells at your shoulders, squat in a split stance. Enhances balance, flexibility and muscle strength.
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Dumbbell Front Rack Split Squat instructions
Step-by-step instructions
1
Start by holding a dumbbell in each hand at shoulder level, then take one big step forward with your left foot.
2
Lower your body by bending your knees until your front thigh becomes parallel to the floor.
3
Make sure to keep your torso upright and your front knee over your front foot while your back heel is lifted off the ground.
4
Push through your front foot to stand back up and return to the starting position.
5
Repeat the set on the same leg for the programmed number of reps then swap legs.
Start by holding a dumbbell in each hand at shoulder level, then take one big step forward with your left foot.
Lower your body by bending your knees until your front thigh becomes parallel to the floor.
Make sure to keep your torso upright and your front knee over your front foot while your back heel is lifted off the ground.
Push through your front foot to stand back up and return to the starting position.
Repeat the set on the same leg for the programmed number of reps then swap legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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