Quadriceps
Split Squat with Dumbbells
A lunge-stance squat with a weight in each hand that works the quads and glutes on one side at a time.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min
Estimate range 28–47 kcal (±25 %)
Muscle mass worked26 %
Effort during a set11.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Hold a pair of dumbbells with your arms relaxed alongside your body.
- 2Take a big step forward so your feet are staggered, rear heel off the ground.
- 3Keep your chest lifted.
How to perform
- 1Drop your back knee toward the floor, bending both legs together.
- 2Stop when your leading thigh is about level, with the knee over the toes.
- 3Drive up through the leading foot to return to the top.
- 4Repeat for the planned reps, then swap legs.
