Dumbbell Elevated Front-Foot Split-Squat

Dumbbell Split Squat (Front Foot Elevated) Instructions

- An elevated surface (such as a step or a weight bench)

Starting Position

1. Stand facing away from the elevated surface, holding a dumbbell in each hand at your sides.
2. Position one foot on the elevated surface behind you. The other foot should be flat on the ground in front of you, roughly a step's distance away.
3. Keep your chest up and core engaged. Your back should be straight, and your shoulders should be relaxed.

Movement

1. Lowering Phase: Bend your front knee and lower your body toward the ground. Ensure your knee does not extend past your toes.
2. Lower until your thigh is parallel to the ground or your back knee nearly touches the ground.
3. Rising Phase: Press through your front heel to raise your body back to the starting position. Make sure to fully extend your front leg while keeping the back leg elevated.
4. Maintain control throughout the movement without locking out your knee at the top.

Tips

- Keep your weight centered over your front foot throughout the exercise.
- Ensure that your torso remains upright and does not lean forward excessively.
- Repeat for the desired number of reps before switching legs.

Repetitions

- Perform 8-12 repetitions on one leg before switching to the other leg. Aim for 2-3 sets.