Yellow Dumbbells

Single-leg deadlift

Stand, move one leg backward, tiptoe to the ground, transfer the body's center of gravity to the front leg, hold the dumbbell with the hand on the opposite side of the supporting leg, and hang it on the front of the thigh.

During the movement, bend the front leg slightly at the knee, bend the hip and lean over, while the back leg is extended backward and lifted, and the dumbbell is lowered below the knee until the upper body is almost parallel to the ground, and the muscles on the back of the thigh are stretched.

Hold a fixed place with the free arm to ensure the balance of the body, extend the hip, stand up with the front leg straight, and return to the initial position; repeat the corresponding number of times; then, switch to the other leg.

Back lunge squat

Take a big step backward with one foot, and the other movement process is the same as the lunge squat.

When beginners practice lunge squats, they will probably not be able to grasp the center of gravity, and press the body weight forward, so that the center of gravity moves to the front knee, causing burden on the knee joint.

In comparison, the backward lunge split squat shifts the center of gravity backwards, which can better avoid the above situation.

If you feel a little discomfort in your knees when doing the front split squat, you might as well use the backward lunge split squat exercise, which can also achieve the purpose of training the muscle strength of one leg.