Primary muscles: Glutes, hips, hamstrings, shoulders
Secondary muscles: Quads, calves, triceps, upper back, chest
SPLIT SQUAT PRESS 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 and position the dumbbells at your shoulders, with your palms facing forward and your elbows under your wrists.
3. Stand back up, push the dumbbells up and fully extend your arms.
4. Repeat this movement for the duration of the set and then switch legs.
PROPER FORM AND BREATHING PATTERN
Engage your core, keep your back straight, open your chest and roll your shoulders back. Maintain your feet hip-width apart and breathe in as you flex the knees and lunge. Breathe out as you stand back up and push the dumbbells up and over your head.
The split squat press targets the hips, glutes, hamstrings and shoulders. This exercise increases muscle power and strength, sculpts your whole body and boosts the metabolism.
SETS AND REPS
To calculate the number of calories burned doing the split squat press, enter your weight and the duration of the exercise: