Dumbbell Elevated Front-Foot Split-Squat
Strengthen quads & glutes with this challenging split squat variation. Elevate your front foot for a deeper range of motion!
The Dumbbell Elevated Front-Foot Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: dumbbells or exercise bench or box.
Required Equipment
Dumbbell Elevated Front-Foot Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Dumbbell Elevated Front-Foot Split-Squat Variations and Alternatives
How to do the Dumbbell Elevated Front-Foot Split-Squat
Dumbbell Split Squat (Front Foot Elevated) Instructions
An elevated surface (such as a step or a weight bench)
Starting Position
Stand facing away from the elevated surface, holding a dumbbell in each hand at your sides.
Position one foot on the elevated surface behind you. The other foot should be flat on the ground in front of you, roughly a step's distance away.
Keep your chest up and core engaged. Your back should be straight, and your shoulders should be relaxed.
Movement
Lowering Phase: Bend your front knee and lower your body toward the ground. Ensure your knee does not extend past your toes.
Lower until your thigh is parallel to the ground or your back knee nearly touches the ground.
Rising Phase: Press through your front heel to raise your body back to the starting position. Make sure to fully extend your front leg while keeping the back leg elevated.
Maintain control throughout the movement without locking out your knee at the top.
Tips
Keep your weight centered over your front foot throughout the exercise.
Ensure that your torso remains upright and does not lean forward excessively.
Repeat for the desired number of reps before switching legs.
Repetitions
Perform 8-12 repetitions on one leg before switching to the other leg. Aim for 2-3 sets.
Dumbbell Elevated Front-Foot Split-Squat FAQs
What muscles does the Dumbbell Elevated Front-Foot Split-Squat work?
The Dumbbell Elevated Front-Foot Split-Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Elevated Front-Foot Split-Squat?
Dumbbells or exercise bench or box.
Is the Dumbbell Elevated Front-Foot Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Elevated Front-Foot Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Elevated Front-Foot Split-Squat variations and alternatives?
Similar exercises include the Barbell Elevated Front-Foot Split-Squat, Bodyweight Elevated Front-Foot Split-Squat, Bodyweight Bulgarian Elevated-Heel Split-Squat and Dumbbell Supported Bulgarian Split-Squat.
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