I recently did a video on this but I wanted to further elaborate on why this exercise is under-utilized. A lot of people will generally turn to a squat or a leg press to build their legs which are fine. Those exercises are great and should be done as well. But there are a few reasons a dumbbell split squat should be in your routine and if not the most utilized lower body exercise.
So one thing to note is because you’re working them individually you're strengthening each leg on its own. When you work them out separately your legs without a doubt become stronger together. Think of how much your squat or deadlift game will improve over time just from adding this exercise to your routine
This exercise is also one of the best glute builders. It hits your entire glute and does it well because of the positioning you are taking up when you perform the exercise. If you keep leaned foreword slightly when performing it then your glutes will thank you the next day for the soreness they receive.
Ever wanted to build your quads? Well, you'll definitely hit them doing this exercise. When performing this exercise, because of how you are positioned and angled, it forces you to engage your quad more. Whether you stay more in an upright position or leaned forward, your quads are going to get activated a lot more helping you build muscle there over time.
If you want to go for high repetitions or you are doing a time-based exercise routine. I guarantee you this exercise will make you sweat. The intensity you get from it is higher because of the fact that one leg is doing the work to sustain your body weight instead of two.
If you perform this properly, you can get good depth into this movement which further allows you to hit those hamstrings and glutes better. The deeper the depth the more of the muscle that gets activated.
By doing this slowly and be conscious of your movement, this exercise can also help you with your hip mobility. By extending how high you can go with this movement and then moving into It as deep as you can, over time, this will help open up your hips more and allow for more growth in the realm of flexibility. Although ultimately this helps to become more flexible, don’t stop doing your daily stretching routine (which EVERYONE should be doing)
There is a reason why I ALWAYS include these in my client's training program and why I do them myself. They have a great benefit to building your lower body. I would highly recommend you add them…despite the pain and soreness you might receive. Nothing ever came easy and if it did it probably wasn’t worth your time.
But speaking of lower body exercises, what does you leg day routine look like?
Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which are why consulting your physician would be recommended.
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