Back-foot Elevated Dumbbell Split Squat

The back-foot elevated dumbbell split squat is a single-leg strength exercise targeting the glutes, hamstrings, and quads. The exercise will improve balance and stability on both sides of the body.

Step by step instructions

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Exercise Steps 1

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Standing in a split stance and hold dumbbells at your sides with your back foot a few feet directly behind you on a bench. Stay on the toes of your rear foot.

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Exercise Steps 2

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Lower hips to the floor and bend the front knee without allowing the back knee touch the ground, while keeping chest up. Don't let front knee slide past toes. Return back to starting position by pushing off the front leg.

Mistakes and Tips

  1. Make sure your front foot is placed far enough away from the box behind you.
  2. Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
  3. Do not let the knee of the grounded leg cave inward.