The
Problem: Time...You Need a Single Time-Saving Exercise That Works Your ENTIRE Lower Body All at Once
To get a complete lower-body workout, covering quadriceps, hamstings and glutes equally, you generally need to target a squatting movement...and a lunging movement...and a deadlifting movement.
What if you don't have TIME to set up and perform all those movements or the equipment simply isn't available because your gym is busy?
The Solution:
Dumbbell Switch Leg Split Squats
This
exercise is going to work almost everything in your lower body, all in one shot. And all you need is a single set of dumbbells.
Making it even better,
this exercise forces your muscles to do ALL the work by taking
away ANY hint of elastic/rebound help out of the bottom of the
split squat position. And no elastic tension means more MUSCLE tension, which means more efficient muscle growth for you.
You're going to accomplish this by switching legs in the kneeling
position at the BOTTOM of the movement, coming back up on the
opposite leg that you came down on.
Start in a standing position. Come
down into the bottom position with one leg back...this part
is a Reverse Lunge.
Bring
your front leg down and kneel on both knees. Now
swing the OTHER leg forward and around and get into the split squat position on that other side.
This "swinging around" of the other leg works your gluteus medius and minimus muscles very effectively.
From here, you're starting the exercise from a dead stop with ZERO elastic tension in the muscles to help. When you come back, you'll discover just how extremely demanding this is on the glutes and hamstrings.
Now, come
up to the standing position again.
From there, step back and down with the same leg you just stepped up with and repeat the cycle in reverse.
The Bottom Line:
If you've got limited time to work your legs, this exercise is one of THE single best choices you can make. It will hammer your quads, glutes and hamstrings HARD all in one time-saving movement with practically NO setup time required.
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