Elevated Dumbbell Split Squat can be an extraordinary challenging lift to build your glutes and quads. Are you looking for a lift to challenge more and build great strengthen in your gluteus maximus and quadriceps? Then you will want to take advantage of this step by step guide for you to start today.
Elevated Dumbbell Split Squat Exercise Summary
- Primary Muscles Worked: Gluteus Maximus
- Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
- Equipment: Dumbbells
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Elevated Dumbbell Split Squat Procedure
- Commence by taking your dumbbells and holding them one in each hand at your side.
- Setup by stepping on an elevated platform a few inches off the ground with one foot, the first step of a set of stairs is great.
- Next, place your other foot back so your feet are separated about one and a half your walking step length.
- Now squat down similar to a lunge except that you will maintain most of your weight on your front leg and only use your back leg for balance.
- Then, press back up so that both legs are straight, but don’t bring you feet together.
- Do it again to completed your needed repetitions on one side, then switch sides and do the same number of reps.
Muscles Used
Target (Agonist)
- Gluteus Maximus
Synergists
- Adductor Magnus
- Quadriceps
- Soleus
Dynamic Stabilizers
- Gastrocnemius
- Hamstrings
Stabilizers
- Erector Spinae
- Gluteus Medius
- Gluteus Minimus
- Levator Scapulae
- Obliques
- Quadratus Lumborum
- Tibialis Anterior
- Trapezius – Middle
- Trapezius – Upper
Antagonist Stabilizers
- None
Tips
For you to experience the optimal muscle development, you ought to stick to these easily done tips. Also, whenever you desire to avert your chance of an injury, you will want to follow these tips.
- Select a weight that enables for a maximum extension and contractions.
- Slow Every Rep Down For Improved Strength Gains. By Raising the time under tension you are exercising your muscles longer and they will respond by gaining toned muscles. You can do this without raising the resistance by slowing down you reps approximately 4 – 6 seconds contraction and pause then 4 – 6 seconds relaxing.
- Improve Your Form Prior To Increasing The Load. getting appropriate technique will definitely aid in preventing personal injury and faltering quickly. Good Technique can help you build up strength more quickly.
- Choosing Your Recovery Period That Should Be Short, But You Can Nonetheless Finish A Solid Total Set. Every time your break period is to brief you could possibly be unable to accomplish your whole set, if perhaps it is way too lengthy you happen to be merely waisting your time.
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Mistakes to Avoid
You ought to not make these regularly occurring mistakes to manage effective technique and see large gains. Additionally, when you avoid these problems you will prevent the odds of receiving injuries.
- Avoid The Urge To Attempt To Lift More Weight Than You Can Do Properly. You’re going to forfeit your form and can potentially bring about a physical injury when you attempt to work with to much weight.
- You Can’t begin using inadequate technique. Inappropriate technique is normally a fast path to experience a physical injury.
- Avoid The Urge To Forget About Rest Times. Over-training might in fact make you weaker in lieu bigger.
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Elevated Dumbbell Split Squat Recap
You immediately have the ability to implement elevated dumbbell split squat perfectly. Finally your following level is to utilize elevated dumbbell split squat as a part of a repeated fitness strategy to build your Gluteus Maximus.
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