Dumbbell Front Rack Split-Squat

Setup

• Stand in a split stance with one foot forward and one foot back, creating a stable base.

• Hold a dumbbell securely in one hand at shoulder level in a front rack position, keeping your elbow tucked in and pointing down.

Movement

• Lower your hips by bending both knees simultaneously until your back knee is just above the floor.

• Ensure your front knee stays aligned over your ankle and does not cave inward.

• Keep your torso upright and core braced throughout the movement.

• Press through the full foot of your front leg to return to the starting upright position.

• Complete all repetitions for one leg before switching sides.