Back-foot Elevated Dumbbell Split Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Single Leg
Steps
- 1 Stand in a split stance with your back foot elevated on a bench, holding a dumbbell in each hand with a neutral grip.
- 2 Lower your body by bending your front knee and hip, keeping your torso upright and the dumbbells at your sides.
- 3 Continue to lower until your front thigh is parallel to the floor or as deep as comfortable.
- 4 Push through your front heel to extend your knee and hip, returning to the starting upright position.
- 5 Complete all repetitions on one side, then switch legs and repeat the movement.
