Dumbbell Elevated Goblet Front-Foot Split-Squat

Dumbbell Goblet Split Squat (Front Foot Elevated)

• Step or platform (elevated surface)

1. Set Up:

• Place a step or platform on the floor. The height of the step should be around 4 to 6 inches, based on your comfort level.

2. Starting Position:

   • Stand facing away from the step with your feet shoulder-width apart.

   • Hold a dumbbell with both hands close to your chest, keeping your elbows tucked in. This is called the "goblet" position.

3. Foot Placement:

   • Step one foot back onto the elevated surface (the step) so that it's resting flat on it. This is your front foot.

   • Your back foot will remain on the floor, positioned slightly behind you for stability.

4. Body Positioning:

   • Keep your torso upright and engaged. Your shoulder blades should be pulled back, and your core should be tight to maintain balance.

5. Lowering Phase:

   • Begin the movement by bending your front knee and lowering your body down toward the ground.

   • Keep your back knee bent and lowered toward the floor, typically until it’s just above but not touching the ground.

   • Ensure your front knee stays aligned with your toes and does not extend past your front foot.

6. Ascend:

   • Press through your front heel to push back up to the starting position while keeping your chest upright.

   • Straighten your front leg fully while bringing your back knee off the ground.

7. Repetitions:

   • Complete the desired number of repetitions (usually 8-12) on one leg before switching to the other leg.

8. Breathing:

   • Inhale as you lower down and exhale as you push back up.

Tips:

• Start with a lighter weight to master your form before progressing to heavier weights.

• Maintain a steady pace; do not rush through the movement.

• Focus on keeping your balance throughout the exercise. If needed, you can perform this exercise without weights at first to get accustomed to the movement.