Dumbbell Goblet Split Squat Front Foot Elevanted

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
2. Place your right foot on a step, while keeping your left leg extended on your forefoot on the floor behind you.
3. Lower your body by bending the front knee to approximately 90 degrees. Your left knee should hover just above the floor.
4. Push through your right heel to return to the starting position. Complete the desired number of repetitions on one side before switching to the other leg.

Form tips

• Ensure your front knee tracks over your toes and does not extend beyond them.
• Use a high enough step to perform the exercise comfortably.
• Focus on keeping your weight distributed evenly between both feet during the squat.