Intermediate
Front-Foot Elevated Dumbbell Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Front-Foot Elevated Dumbbell Split Squat is an excellent exercise to improve the strength of the hamstrings, quadriceps, and adductors. The exercise is also effective to re-establish the normative flexibility of the hip flexors.
Exercise Instructions
-
Step 1
Place a 1-2 inch riser in front of your foot and get into a split stance position with your arms at your sides and looking straight ahead. -
Step 2
Lower while bending both knees at the same time and continue until your back knee touches the floor just below your thigh. -
Step 3
Push with the front leg and straighten the knee, returning to the starting position. Repeat for the desired number of repetitions.
Muscle Groups
Front-Foot Elevated Dumbbell Split Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Don't move on to the elevated version until you've fully mastered the bodyweight version of this movement. Increasing the range of motion without the necessary motor control is a recipe for disaster.
- If you want to focus on the quads during the split squat, focus on getting into a slightly smaller stance and lifting through the ball of your foot.
Dumbbell Split Squat
Intermediate
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