Hey everyone! 

Today I wanted to talk about an exercise with you that I think is more advanced but yet a very good exercise and uses multiple parts of the body.  I know there are some "squatters" (people who love to squat) out there and will love this exercise. For those of you who may have knee injuries, or are unable to squat, this exercise is not recommended for you. Of course there are modifications for those of you who are beginners and I will be sure to go over those for you.  Today I went to the gym and did this same exercise, using an empty bench but you can use a sturdy chair, couch, outside bench, high enough steps, a storage box/container, practically anything that is leveled and you can comfortably put your foot on without getting hurt. If you are the creative type, you may be able to make something as well to use. First I will go over the proper technique and steps that one should do while doing this exercise, so that I can minimize injury, then I will talk about the modifications and I will then share some good information about this exercise that some of you may or may not already know. let's get started!


Proper technique/form/steps

  1. stand with dumbbells grasped to sides facing away from the bench.
  2. Extend one leg back, and place top of foot on bench
  3. squat down by flexing knee and the hip of the front leg until the knee of the rear leg is almost in contact with the floor (you do not have to touch the floor) 
  4. Return to original standing position by extending hip and knee of the forward leg
  5. Repeat steps 1-4; continue with opposite leg.

Keep your torso upright during squat, the forward knee should point in the same direction as the foot throughout the movement.  Having flexible hip flexors is important (you may need to stretch beforehand so that your hip flexors are properly warmed up).  This exercise has multiple names, some of which: dumbbell split squat, dumbbell bench squat.  So as one can see there is not very many steps to this exercise but it takes patience and some getting used to. 



  • Do not use dumbbells or any added weight
  • practice squatting this way without the use of a bench

The modifications are simple and if for whatever you still have issues even after you have tried using the modifications then be sure to stretch beforehand so that your hip flexors are flexible and stop the exercise if you start to get sharp pains.  This exercise an intermediate exercise. It will take some proper balance with the weights and proper form/technique so that you don't get hurt. You should feel sore pain in the thighs possibly & that is fine during the exercise because you are working the muscles, but know the difference between normal pain and not so normal pain.  


Fun facts about the exercise:

  • Main muscles worked: Quads
  • Forces you to rely on your core and calf muscles
  • Works the hamstrings, calves, and glutes
  • intermediate exercise
  • works on balance
  • the higher the platform, the more challenging the exercise
  • Can be performed anywhere
  • by slowly pushing back up, you feel a good burn
  • strengthens the muscles
  • having added weight can make it easier because your center of gravity is closer to the floor and makes it difficult to fall

I hope everyone enjoys this exercise as much as I did today (my thighs disagree).  


Your fitness blogger,

Shay-lon xoxo




Published by Shay-Lon Moss