Primary muscles: Glutes, hips, hamstrings, biceps
Secondary muscles: Quads, calves, forearms
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.
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.
SETS AND REPS
To calculate the number of calories burned doing the split squat curl, enter your weight and the duration of the exercise: