This exercise is a GREAT combination exercise done
using the In-Set Superset technique where you alternate
reps of two different exercises in one set in order
to focus the work on one common bodypart.
In this case, however,
both exercises tend to work the same general muscles
(quads, hams, glutes, lower back), just in a different
fashion.
For this exercise,
you're going to be combining a dumbell split squat
with basically what amounts to a stiff-legged deadlift
with one leg forward (hence the forward lean). Your
leg and foot position stays the same the whole way
through...you just alternate between reps of one
exercise then the other then you switch legs and
do it again.
This is an excellent
exercise for developing the entire lower body as
well as targeting the lower back. I found that this
exercise did wonders for my deadlift, especially
once you start working up to heavier weights (I'm
using 85's for this demo...I've gone as high as
150 lb dumbells on it).
So start with the
two dumbells on the floor in the bottom of the lunge
position. You'll want a moderate stance on the lunge...your
back foot not too far back or two far forward. Once
you do the exercise for a rep or two, you'll know
where it feels right for you.
Your front foot should
be right in between the two dumbells.
Bring your back knee
off the ground then lean forward and grab the dumbells.
Keep your core TIGHT as you do this.
Now come up to a vertical
torso position, which is the top position of the
split squat.
Do a rep of the split
squat. It's important to note the difference between
a split squat and a lunge...with a lunge, you start
with your feet together and step forward then come
all the way back up. In a split squat, you start
with your legs split already and just lower yourself
down then back up. I find the split squat to be
a lot less stress on the knees than a lunge as you
don't need to stop the forward momentum of the weights.
So next come back
up to the full standing position.
Now lean forward,
lightly touching the ends of the dumbells to the
floor. Pretty much all the tension is going to be
on your front leg and lower back here. Keep your
core tight and try not to let your lower back round
over.
The come back up to
vertical.
Once you've done your
reps on one side (about 6 to 8 reps total is good,
which is 3 or 4 on each exercise), then switch to
the other leg.
The execution is exactly
the same.
Down into the split
squat.
Then back up.
Then into the forward
lean.
Then back up.
Repeat for 6 to 8
reps on that side.
And you're done! Set
the dumbells down on the floor.
This is a great exercise
(especially if you have a home gym) for hitting
the entire lower body as well as the lower back.
As I mentioned above, it works GREAT for improving
your deadlift as well, by focusing a lot of work
on the lower back and the functioning of the glutes,
both in the split squat (hip extension accompanied
by knee flexion) and the stiff-leg deadlift part
(straight-leg hip extension).
You will really feel
this one in the glutes the next day, I can promise
you that :)
