Dumbbell Split Squat Front Foot Elevated

Muscles worked

Setup

1. Place your front foot securely on a 3-6 inch step or weight plate.
2. Take a large step back with your other foot, resting on the ball of the foot in a staggered stance.
3. Hold a dumbbell in each hand at your sides with a neutral grip and arms fully extended.
4. Stand tall with your chest up, shoulders retracted, and core engaged for stability.

How to do it

1. Inhale as you lower your back knee toward the floor in a controlled manner, keeping your front heel glued to the step.
2. Descend until your back knee is just above the ground, allowing the front knee to travel forward to utilize the increased range of motion.
3. Exhale as you drive through the mid-foot and heel of the front leg to return to the starting position.
4. Maintain a controlled 2-1-1-0 tempo (2 seconds down, 1 second pause at the bottom, 1 second up).

Form checklist

• Keep the front knee tracking in line with your second toe, avoiding inward collapse.
• Maintain a slight forward torso lean to emphasize glute engagement and protect the lower back.
• Ensure the back knee drops straight down toward the floor rather than shifting your weight forward.
• Keep your hips square and level throughout the entire movement.

Pro tips

• Focus on the deep stretch in the front leg's glute at the bottom of the movement to maximize hypertrophy.
• Keep approximately 80% of your weight on the front leg; the back leg should primarily act as a kickstand for balance.
• Actively 'grip' the step with your front foot to create a stable arch and better force production.

Make it harder

• Increase the height of the front elevation to further extend the range of motion and hip flexion.
• Implement a '1.5 rep' style by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the dumbbell split squat front foot elevated work?

The dumbbell split squat front foot elevated primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the dumbbell split squat front foot elevated?

The dumbbell split squat front foot elevated uses dumbbell.

Is the dumbbell split squat front foot elevated good for beginners?

The dumbbell split squat front foot elevated is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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