Dumbbell Romanian Split Squat - A Quad Killing Exercise You Must Do

Dumbbell Romanian Split Squat – A Quad Killing Exercise You Must Do

The Dumbbell Romanian Split Squat wonderful for building strength in you legs and isolating your quads without a machine. Do you want to make sure you know all the tips and use exceptional technique from the start to strengthen your Quadriceps? You’ll want to take advantage of this guide to be able to get going right away.

Dumbbell Romanian Split Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Dumbbell Romanian Split Squat Procedure

  • This is a single leg squat with your back foot elevated. Begin by choosing right dumbbells and hold one in each hand.
  • Position one foot behind you toes on a bench.
  • Now, squat down on your front leg.
  • Next press back up to standing on one leg, try to only use your back leg for balance and support, not to push.
  • Do it again until you have executed your preferred repetitions for proper muscle fatigue.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to generate the greatest outcomes, you ought to use these straightforward tips. Additionally, when you wish to protect yourself against an injury, you must follow these tips.

  • Conduct Drop Sets. You can increase your gains by using drop sets. Drop sets are when you lift to until you can do another rep next you lighten the weight and keep going. You can drop the weight many times.
  • execute your primary compound movements at the beginning of your routine, after that conduct isolation lifts to concentrate on individual muscle groups at the end. You really want the optimum performance of your individual muscles when you accomplish coumpound movements for instance, deadlifts, squats and bench. Next you need to work the muscles that you determined were weak for those exercises, or areas that didn’t get fatigued because of the style of compound exercise you performed.
  • Maintain A Weight Training Record. You ought to have a journal of all weights, sets and repetitions. When you are really good you will even record your rest periods. Now there are a great deal of excellent apps to use a diary, or you may easily try a little pocket book.
  • Do the Right Quantity Of Sets Using Rest. Your goal at first might be to do 3 sets to near fatigue. In reality, you can build up to 5 sets. If your muscles aren’t fatigued at the ending of 3 – 5 some thing should change. Primarily you can increase the resistance to make each rep more difficult. Next you can decrease the rest time between your sets.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to stay clear of these fairly typical errors to build and maintain quality technique and develop definition. Additionally, when you prevent these errors you will lessen the risk of getting injuries.

  • You’ll Do Better To Not begin using bad technique. Improper technique is normally a rapid way to obtain an injury.
  • Stop Trying To Neglect Your Own Pain. Tender muscle tissue and an injury pain are definitely not always the same. Any time you identify discomfort while you are performing exercises you ought to stop, or you could just mhelp make your injury even worse.
  • Don’t Cheat. In most cases, cheating is using momentum as a substitute for the strength of your main muscle. From time to time, a little cheating on your last rep can be beneficial to overload your muscle, however not for more than a couple of reps.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Romanian Split Squat Recap

You ought to at this instant have the capability to perform dumbbell romanian split squat thoroughly. Right now your future level is to implement dumbbell romanian split squat as apiece of a repeated fitness program to build-up your Quadriceps.

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