Legs
Offset Front Rack Split Squat
A split squat with one dumbbell held at your shoulder on one side. Your legs do the squat while your core works to keep the weight from pulling you sideways.
- Works
- Quads, glutes, core, obliques
- Equipment
- One dumbbell
- Load
- Medium to heavy
How to do it
- 1Rest one end of a dumbbell on the front of your shoulder, elbow tucked under it and pointing forward.
- 2Step into a split stance: one foot forward, the other back on the ball of your foot, feet about hip width apart side to side.
- 3Lower straight down until your back knee is just above the floor and your front thigh is about parallel.
- 4Drive through your front foot to stand back up. Finish your reps, then switch legs and move the dumbbell to the other shoulder.
Cues
- Stand tall. Don't let the weight tip you over.
- Straight down and straight up, like an elevator.
- Elbow up so the dumbbell stays on your shoulder.
Common mistakes
- Leaning toward the dumbbell. Brace your core and keep your shoulders level. If you can't, go lighter.
- Feet in one line, like a tightrope. Keep your feet about hip width apart side to side so you can balance.
- Front heel lifting. Take a longer stance and keep your weight in the middle of your front foot.
Easier
Go lighter, or rest your free hand on a wall for balance.
Harder
Go heavier, or take 3 seconds on the way down and pause for 1 second at the bottom.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What is the difference between a split squat and a lunge?
In a split squat your feet stay put and you move straight up and down. In a lunge you step into position and back out every rep. The split squat is easier to balance, so you can usually go heavier.
