This exercise is a weird one, I'll give you that...but it's phenomenal for targeting the deep core (obliques and transverse abdominis) and pelvic floor muscles.
This exercise takes an "opposing loading" concept and applies it to the split squat exercise. You're going to be holding a dumbbell UP (as you normally would) while also keeping a cable DOWN....while you do a split squat.
It's not about working your legs...that's just a "carrier", so to speak, in that you're doing the movement with your legs but it's the core that is the focus.
This will be easier to explain after you see the pictures and/or video of it in action but essentially, your deep core and pelvic floor muscles (the ones that affect continence and incontinence) are going to be working to stabilize the torque of two loads trying to rotate you in opposite directions.
How to Do Up-Down Core Split Squats
To do this one, you'll need a dumbbell and a high pulley with a single handle (a band could potentially work, if you don't have an appropriate high pulley, though).
I've also got a length of chain on the cable to extend it downward so that I can start with the cable near waist level. If you don't have a length of chain, hopefully you'll have a high pulley that you can adjust downward so that you can start with it lower.
Barring that, you'll need to stick with doing this one with a light enough weight on the cable stack that you can get it into position.
Hold the cable then pick up the dumbbell. The weight should be approximately the same as what you have on the cable weight stack. We want a fairly balanced load - it doesn't have to be exact but it should be close.
I have an 85 lb dumbbell here and 80 lbs on the stack.
Hold the dumbbell behind your hip and run the chain/cable in front of your other shoulder. Lock out your elbow as best you can.
Now come down into the bottom of the split squat.
The goal here is NOT leg work.
The tension of the two different directions of loading will go right through your deep core as it works to stabilize your spine during the movement.
Repeat for 4-6 reps then switch to the other side.
This gives you a better view of where to hold the dumbbell.
Here's a direct back view. I moved up to a 95 lb dumbbell for this set.
You can see, I'm leaning into the cable side a bit more while still working at keeping the spine in a neutral position. It's this stabilization that works the deep core.
Do 4-6 reps of this then you're done. Rest a few minutes then go again. I'd recommend 2-4 sets of this.
This is a very unique way to load the deep core muscles and will really help tighten up your midsection and strengthen your pelvic floor muscles.
Biomechanically speaking, it works your deep core muscles in a "frontal" plane.
This is the same plane that a dumbbell side bend exercise operates in but without the actual bending. The same muscles are working, just without the potential torque going directly on the spine.
And because the weight on both sides is held right by your hips, you'll find that the torque goes right through the hip area, which targets and strengthens the pelvic floor muscles.
This exercise is a variation of the "opposing loading" work you'll find in the Ab Ripper exercise. That one is amazing for the deep core works the more traditional anti-rotation function of the deep core.
Band and Kettlebell Variation of Up-Down Core Split Squats
Now, in order to do this exercise, you don't have to limit yourself to using a dumbbell and a high pulley. If you don't have access to a pulley or have one that will work, I found the band option to be excellent.
The kettlebell and the dumbbell are pretty interchangeable, but you may find you have access to heavier dumbbells than kettlebells, so you can definitely mix and match the resistance types depending on what you have available to you.
I'm using a green band (medium) that I got from Set For Set, along with a 90 lb kettlebell. Since band resistance is variable as you stretch it, you'll need to experiment with the weights and bands that you're using but I found these to match up quite well.
Here's a video of the exercise in action. As you can see, it's the same exact concept but with different equipment.
In terms of setup, the band is going to be likely faster and easier. All you'll need is something high up and solid to hitch it to.
And you DO get some degree of stretch on the band at the top, but the real money part of the exercise is at the bottom as the band stretches out more and more.
These opposing forces at the bottom are excellent on those deep core and pelvic floor muscles.
Do your reps on one side then switch to the other side.
The exercise itself (including the lean) is performed exactly the same.
The next variation that I'll likely try in the future is adding a Step riser to elevate the front foot (and maybe the back foot as well) in order to get deeper into the stretch on the lunge before the knee hits the ground.
The fun never stops...
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Want 90 more unique and challenging exercises to SHRED your core? Check out The Best Core Exercises You've Never Heard Of!
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