quad and glute builder with the load held at your chest, one leg at a time
the chest load keeps you upright and is easy to drop, which is why this is the
split squat most people start with
the ceiling is what you can hold rather than what your legs can drive, so it
suits higher reps
Execution
Hold a dumbbell or kettlebell against your chest with both hands. Take a long
stride and plant both feet, front foot flat and back heel raised. Brace your
trunk.
lower straight down until your back knee is just off the floor
keep the weight pinned to your chest and your torso vertical
pause briefly in the bottom where the front leg is most stretched
drive through the front foot to return to the top
finish all reps on one leg before switching
When the weight you can hold stops being the weight your legs need, move to
dumbbells at your sides or a bar on your back.
Purpose
quad and glute builder with the load held at your chest, one leg at a time
the chest load keeps you upright and is easy to drop, which is why this is the
split squat most people start with
the ceiling is what you can hold rather than what your legs can drive, so it
suits higher reps
Execution
Hold a dumbbell or kettlebell against your chest with both hands. Take a long
stride and plant both feet, front foot flat and back heel raised. Brace your
trunk.
lower straight down until your back knee is just off the floor
keep the weight pinned to your chest and your torso vertical
pause briefly in the bottom where the front leg is most stretched
drive through the front foot to return to the top
finish all reps on one leg before switching
When the weight you can hold stops being the weight your legs need, move to
dumbbells at your sides or a bar on your back.