Arm Leg Lift to Split-Squat
Balance, strengthen, and tone! This challenging move seamlessly blends core work with a lower body burner.
The Arm Leg Lift to Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Arm Leg Lift to Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Arm Leg Lift to Split-Squat Variations and Alternatives
How to do the Arm Leg Lift to Split-Squat
Begin in a standing position with your feet hip-width apart and arms by your sides.
Shift your weight to one foot as you bend forward at the waist, lifting the opposite leg behind you. At the same time, extend your arms straight in front of you. Your body should form a straight line from your fingertips to your lifted heel, resembling a "T" shape. This is the Arm Leg Lift.
Hold the position briefly to maintain balance and engage your core muscles.
Slowly lower your lifted leg and step it back into a lunge position while simultaneously returning upright. As you come up, bring your arms back to the starting position, or keep them extended for more challenge.
Lower your hips down and bend both knees to lower into a split squat position. Make sure your front knee stays above your ankle and does not extend past your toes. Your back knee should hover just above the floor.
Press through the heel of your front foot to rise back up, bringing the rear leg forward to return to the starting position.
Repeat the movement for the desired number of repetitions before switching sides.
Remember to perform the exercise in a controlled manner, especially as you transition between the Arm Leg Lift and the Split Squat to maintain balance and stability. It may be helpful to focus on a fixed point in front of you during the movement to help with balance.
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Arm Leg Lift to Split-Squat FAQs
What muscles does the Arm Leg Lift to Split-Squat work?
The Arm Leg Lift to Split-Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Arm Leg Lift to Split-Squat?
None. The Arm Leg Lift to Split-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Arm Leg Lift to Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Arm Leg Lift to Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arm Leg Lift to Split-Squat variations and alternatives?
Similar exercises include the Arm Cross-Over Curtsy, Arm Lift Leg Kickback, Ring Band Single-Leg Split-Squat and Bodyweight Squat to Front-Leg Raise.
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