View this exercise on Fitain

Shoulder Racked Dumbbell Split Squat

  • Beginner
  • Quadriceps · Hamstrings · Glutes

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

2) With your right leg, take a step forward (about a foot or two). With the left foot, bring the heel up from the floor. The front of the foot should be in contact at all times to give a stable split stance. You won't move from this position.

3) Grab the dumbbells and rest them on your shoulders - palms facing together (neutral grip).

Perform instructions

1) Bend both knees so your right knee is slightly above a 90 degree angle and your left is lower to the ground - the right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) Press into your right heel and drive back to the starting position.

3) Repeat.

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Health benefits

Strength · Muscular Endurance

Skills

Power · Coordination · Balance

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.