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Fitness and Weight Loss How to squat more, work out for longer, and train harder

Looking for more of a challenge rather than less? Just grab a heavier dumbbell.

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squat more, build endurance play

squat more, build endurance

(Photograph by Men's Health)

When you say the word ‘endurance,’ people typically think of long-distance running. But muscular endurance—your muscles’ ability to perform over time—can be both trained and utilized in the weight room.

More important, it can help make you a stronger, more resilient athlete overall.

Equinox master instructor Gerren Liles stopped by the Men’s Health Rec Room to demonstrate one simple way to build up muscular endurance in your legs—something that will come in handy everywhere from the squat rack to your bicycle.

In the video above, Liles demonstrates the dumbbell split squat hold, an exercise that can be done virtually anywhere.

Liles performs the move using a dumbbell, but you can start with just your body weight.

Looking for more of a challenge rather than less? Just grab a heavier dumbbell.

You won’t have to worry about cheating yourself; thanks to the way Liles recommends doing this exercise—with your hands coming together to hold the dumbbell beneath your working leg—it is physically impossible to cheat your form.

By performing this exercise even on your days off, you’ll find an increase in your tolerance for training.

Perform this move on the regular—on training days and off days alike, with a day of rest between sessions—and you’ll soon be able to lift more, work longer, and train harder, says Liles.

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