Low-Box Dumbbell Single-Leg Split-Squat
Build strength & balance! This single-leg squat variation targets your legs and core with dumbbells and a low box. A challenging lower body workout!
The Low-Box Dumbbell Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box or dumbbells.
Required Equipment
Low-Box Dumbbell Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Low-Box Dumbbell Single-Leg Split-Squat Variations and Alternatives
How to do the Low-Box Dumbbell Single-Leg Split-Squat
Stand facing away from a low box or bench with a dumbbell in each hand, arms fully extended at your sides.
Place one foot on the box behind you, keeping the toe down and the other foot flat on the floor in front of you.
Position yourself in a staggered stance with your front foot approximately half a meter from the box.
Align your front knee so it remains over your ankle when you squat down.
Inhale, brace your core, and lower your hips toward the floor by bending both knees. Ensure the back knee points toward the floor without touching it.
Lower yourself until your front thigh is nearly parallel to the floor and your back knee is close to the ground.
Make sure to keep your torso upright and avoid leaning too far forward.
Exhale as you push through the heel of your front foot to return to the starting position.
Complete all the reps on one leg before switching to the other leg.
Perform the desired number of sets and reps for each leg, resting as needed between sets.
Remember to use a weight that keeps the form correct and does not cause strain. If needed, you can also perform this exercise without weights until you master the form.
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Low-Box Dumbbell Single-Leg Split-Squat FAQs
What muscles does the Low-Box Dumbbell Single-Leg Split-Squat work?
The Low-Box Dumbbell Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Low-Box Dumbbell Single-Leg Split-Squat?
Box or dumbbells.
Is the Low-Box Dumbbell Single-Leg 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 Low-Box Dumbbell Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Low-Box Dumbbell Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Low-Box Band Single-Leg Split-Squat, Box Barbell Squat, Box Bodyweight Squat and Box Split-Stance Drop Land.
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