Split Squat Curl | Illustrated Exercise Guide

Primary muscles: Glutes, hips, hamstrings, biceps
Secondary muscles: Quads, calves, forearms
Equipment: Dumbbells

Split Squat Curl Instructions

1. Start in a split leg position, with one leg forward and one leg back, and hold a dumbbell in each hand.
2. Flex your knees, until the back knee is just above the floor, squeeze your biceps, and curl.
3. Stand back up, slowly lower the arms, and return to the starting position.
4. Repeat this movement for the duration of the set and then switch legs.

Proper Form And Breathing Pattern

Keep your core tight, your back straight, roll your shoulders back and keep the elbows close to your body. Maintain your feet hip-width apart and breathe in as you flex the knees and curl. Breathe out as you push yourself back up and maintain a smooth and steady rhythm.

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Exercise Benefits

The split squat curl targets the hips, glutes, hamstrings, and biceps. This exercise helps to sculpt your whole body, increases lower body and arm strength, and improves balance and stability.

Split Squat Curl Demonstration

Sets And Reps

Practice doing the split squat and bicep curls first. Once you’re comfortable, advance to the split squat curl and do 2 or 3, 30-second sets on each side.

Calories Burned

To calculate the number of calories burned doing the split squat curl, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Split squat press
Sumo side bends
Deadlift upright row
Side lunge curl

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