Back-foot Elevated Dumbbell Split Squat
Muscle Groups: Quads, Glutes
Back-foot Elevated Dumbbell Split Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Back-foot Elevated Dumbbell Split Squat with proper form and technique.
- 1
Stand about two feet in front of a bench or elevated surface, holding a dumbbell in each hand at your sides.
- 2
Place your back foot on the bench behind you, keeping your front foot flat on the ground and knee aligned with your toes.
- 3
Lower your back knee towards the ground by bending your front knee, keeping your chest up and core tight; push through your front heel to return to standing.
- 4
Repeat for the desired reps, then switch legs.
Tips for Success
These tips will help you perform Back-foot Elevated Dumbbell Split Squat safely and effectively while maintaining proper form.
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Keep your front knee in line with your toes to avoid strain.
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Engage your core throughout the movement for better balance and stability.
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Don't rush; maintain control during both the lowering and rising phases.
Secondary Muscles
While Back-foot Elevated Dumbbell Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Back-foot Elevated Dumbbell Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Back-foot Elevated Dumbbell Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
