Split Squat Press | Illustrated Exercise Guide

Primary muscles: Glutes, hips, hamstrings, shoulders
Secondary muscles: Quads, calves, triceps, upper back, chest
Equipment: Dumbbells

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.

From the Shop

Exercise Benefits

The split squat press targets the hips, glutes, hamstrings, and shoulders. This exercise increases muscle power and strength, sculpts your whole body, and boosts metabolism.

Split Squat Press Demonstration

Sets And Reps

Practice doing the split squat and the shoulder press first. Once you’ve acquired proper exercise form, advance to the split squat press and do 2 or 3, 30-second sets on each side.

Calories Burned

To calculate the number of calories burned doing the split squat press, 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:
Sumo side bends
Deadlift upright row
Side lunge curl
Split squat curl

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …