Moves/DB Split Squats Double Hang DBells

DB Split Squats Double Hang DBells

ID: 705

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Exercise Types:
Lower Step, Lower Squat
Contraindications:
Lower Back Problems, Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
  3. 3. Keep the pelvis level — avoid hip hiking on the supporting side.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.