SPLIT SQUAT WITH DUMBBELLS

WITH PROPER FORM BY SEQUOIA HALDAN

Split Squat w/ weights is a lower body strength building exercise that tones the muscles in the legs and activates the core

[{"selector":"#anim-106c06de-1618-49ff-87b6-cf955f06365a","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bad4478a-df42-4d3a-bf18-63c01b2bf7c7","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a3ccec2-34ea-438f-9b8e-7f692abfce4c","keyframes":{"transform":["translate3d(-395.18074%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Arrow

GLUTES

[{"selector":"#anim-c926b6f1-9816-4b5f-8a51-e348ccefca50","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73b81a3a-ae3e-4fa5-8b30-1a4bed83846d","keyframes":{"transform":["translate3d(-113.65079%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e18d7a20-a892-478c-bb48-7b234b341ded","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-8acc33e6-4687-49ce-8da6-f1415e231eb6","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4827fa81-ad96-4450-8df4-ddd55c84382e","keyframes":{"transform":["translate3d(134.64053%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a8adac6-1934-4399-aa5d-6c89a75f78bf","keyframes":{"opacity":[0,1]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68c7b3ce-b167-4738-8f21-1808e3b884e3","keyframes":{"transform":["translate3d(-188.46154%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-194ac8f0-2ac4-44d8-b5e5-9c8f6e0a120d","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":700,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-fc2d5956-868c-4f09-8345-2c7931dbc063","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":1000,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-9d3048c5-abc9-4748-8b93-5c0aef177e0a","keyframes":{"opacity":[0,1]},"delay":1500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-435c983e-3256-4e2d-8d56-837a8a86bcb3","keyframes":{"transform":["translate3d(-387.75507%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] muscles activated Circled Dot Circled Dot Circled Dot CORE

Grab dumbbells for each hand and separating your legs into a split stance, with one foot forward and the other leg back about 2-3 ft apart.

[{"selector":"#anim-1bd5a909-ab31-4aca-9881-bf046a1f15bf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f65d7be6-4c9e-4037-a815-01e02cf6baed","keyframes":{"transform":["translate3d(-169.62022%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e050b46-2347-4fab-b5de-984808c88371","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ddf045b3-1f6a-4870-97a1-c35ab9729511","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cccee9de-b16e-414d-9751-d5a496d5a3d1","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f0fb29af-5459-494f-b8b2-29682ac7376e","keyframes":{"transform":["translate3d(-396.47057%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 01. Arrow Off-White Arrow Off-White Arrow 2-3 Ft.

Make sure your front knee is directly over the ankle to help stabilize the front foot.

[{"selector":"#anim-45f9edb9-8c36-4648-a8b8-479d970a54cb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60cd0969-bbf1-461d-b2e0-d81e27b9849c","keyframes":{"transform":["translate3d(-439.24044%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ecf4248b-c094-4650-8e79-48e3f46e9cf8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-18d2cb75-32fa-4a12-afbb-de7cfb80880c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-390628e8-0002-4859-bb2d-b9e8bc76f41c","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04a2a084-8e1c-43d5-888d-9f82b7ef8d66","keyframes":{"transform":["translate3d(-171.76472%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 02. Arrow Off-White Arrow

Bend both knees simultaneously to a 90 degree angle while the back heel rises slightly and placing the weight evenly across your toes.

[{"selector":"#anim-54b1247f-6c81-4572-99f9-cfec125bbfd7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e19ee8fc-a7a2-49fb-938d-bbb9e61e4603","keyframes":{"transform":["translate3d(-186.07591%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c76218ff-0a76-4bb2-8ce1-faa0e48d6f6e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-48e5bb35-b7c9-4da2-bee5-7ce5eed44e86","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5c789841-a9b1-446a-80c4-d6d4b07b809b","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e73e87af-8ea1-4019-b755-121a5e4d11d5","keyframes":{"transform":["translate3d(-411.76468%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6acbca42-f222-4736-ae1c-8c295753c12e","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d8619a73-3e77-4ca3-a7c3-311244281311","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":1000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b9115fea-3551-438a-b189-96e0e3927290","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1911e570-f2d7-417e-bbca-b9d789ab95dc","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":1000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 03. Arrow Curved Arrow Off-White Arrow

Lower down until your back knee is a few inches from the floor, hold for 1-2 seconds.

[{"selector":"#anim-58c7782a-1eaf-4eef-aa39-aa7661804030","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72434c84-5f1b-4b01-8b3c-92988bd0de37","keyframes":{"transform":["translate3d(-164.55695%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ff4f46f-2543-4f93-8fd6-196dbec8face","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0cf2db08-f4ee-441a-be6e-e845ccc3e183","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a2187fa9-4a0e-4fee-9985-a9beffdf56fe","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-48536687-d549-4f89-9a94-fafd078d1b13","keyframes":{"transform":["translate3d(-396.5518%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 04. Arrow

Rise up by shifting your bodyweight to the front heel & push yourself back up to the starting position.

[{"selector":"#anim-dfe9d26a-590f-4013-a19c-b40e620c87c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f69fb10-87f3-4413-b95c-d7a7d7362451","keyframes":{"transform":["translate3d(-160.75951%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e2c95fac-3ad1-401d-ad67-5138962dad64","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1cb6bf41-b937-477a-bd94-bc45427ae8f1","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4ae7d4ad-b30b-4154-8033-294f4ed97d8f","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc8c129c-60b5-409b-8364-3eba152c6aba","keyframes":{"transform":["translate3d(-436.70883%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07f6fb49-a3e7-43f3-aed6-3496df3c7002","keyframes":{"opacity":[0,1]},"delay":1800,"duration":800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] 05. Arrow Repeat 12 x Each Leg = 4 Rounds

SPLIT SQUAT WITH DUMBBELLS

[{"selector":"#anim-166515df-4ba9-4400-80f2-fa963b19ca75","keyframes":{"opacity":[0,1]},"delay":2500,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-76ad1c09-c6b7-49f0-a053-d2d7664ce8ef","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":2500,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-28173234-4769-479a-9871-cfa7a599d07f","keyframes":{"opacity":[0,1]},"delay":3000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fa67c448-2c28-4ecd-b758-65acaf64a306","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":3000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

NEXT STEPS

[{"selector":"#anim-cf1e22e9-f661-4fc8-b114-906208f1a595","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4cf1c49-92c8-45e9-93a2-a33356f48396","keyframes":{"transform":["translate3d(-122.80702%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a23d1d3f-5f2a-43f2-9943-ea8acccf9d29","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-796bb16d-f936-4f11-a9db-c24983492420","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] VIEW MORE EXERCISES Learn more

SPLIT SQUAT WITH DUMBBELLS

Split Squat w/ weights is a lower body strength building exercise that tones the muscles in the legs and activates the core

GLUTES

QUADS

Grab dumbbells for each hand and separating your legs into a split stance, with one foot forward and the other leg back about 2-3 ft apart.

Make sure your front knee is directly over the ankle to help stabilize the front foot.

Bend both knees simultaneously to a 90 degree angle while the back heel rises slightly and placing the weight evenly across your toes.

Lower down until your back knee is a few inches from the floor, hold for 1-2 seconds.

Rise up by shifting your bodyweight to the front heel & push yourself back up to the starting position.

SPLIT SQUAT WITH DUMBBELLS

SPLIT SQUAT WITH DUMBBELLS

NEXT STEPS