Elevated Foot Rear Split-Squat

Setup

Place an exercise step or bench behind you. Stand facing away from it and place your back foot securely on top. Hold a dumbbell in each hand with your arms hanging by your sides.

Execution

1. Begin the movement by lowering your hips toward the floor, bending both knees. Ensure your front knee stays aligned with your foot and doesn't collapse inward.

2. Keep your torso upright throughout the movement to engage your core and target your glutes and quadriceps.

3. Descend until your front thigh is nearly parallel to the floor or until you feel a comfortable stretch in your back hip flexor.

4. Drive through the heel of your front foot to return to the starting, upright position.

5. Control the tempo on the way down and avoid rushing the movement.