Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
INTERMEDIATE
Back-Foot Elevated Dumbbell Split Squat
Back-Foot Elevated Dumbbell Split Squat is a powerhouse of a leg workout, with your quads, calves, and hamstrings all set to benefit. This is a fantastic exercise that improves balance and stability on both sides of the body. Everyone can benefit by performing this exercise.
Demonstration Video
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Target Muscles
Instructions
- Stand in a split position and hold the dumbbells next to you with your back foot a few feet behind you on a bench. Sit on tiptoe.
- Lower your hips to the floor and bend your front knee without letting your back knee touch the floor, keeping your chest up. Do not let your front knee pass through your toes. Return to the starting position by pushing the front leg.
Tips
- Make sure your front foot is far away from the box behind you.
- Make sure you descend into the squat with your hips rather than projecting your knee forward.
- Don't let the knee of the grounded leg drop in.
Alternative Exercises
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
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