Bodyweight Elevated Front-Foot Split-Squat

1. Setup:

   • Stand in front of the platform with your feet shoulder-width apart.

   • Place one foot on the platform behind you. Make sure your foot is secure on the surface.

2. Starting Position:

   • Bend your knees slightly and position your hands in front of your chest for balance.

   • Keep your torso upright and engage your core muscles.

3. Descending Motion:

   • Lower your body by bending your front knee, keeping it aligned with your toes.

   • Your back knee should lower towards the ground, aiming to almost touch the floor.

   • Keep your weight evenly distributed and ensure your front knee does not extend past your toes.

4. Return Motion:

   • Push through the heel of your front foot to return to the starting position.

   • Stand tall as you rise, fully extending your front leg.

5. Repetitions:

   • Perform 8-12 repetitions on one leg, then switch to the other leg.

   • Complete 2-3 sets for each leg, resting for 30-60 seconds between sets.

Tips:

• Maintain good posture with your chest lifted and shoulders back throughout the exercise.

• Focus on controlled movements to maximize effectiveness and reduce the risk of injury.

• If you're new to this exercise, start without weights to master the form before adding resistance.