The elevated front-foot dumbbell split squat is a single-leg strength exercise with extra range of motion. The exercise will focus on each quad and hamstring individually while improving balance and stability.
Instructions
Standing in a split stance, hold dumbbells at your sides, with your front foot a few feet directly in front of you on a weight plate.
Lunge forward and lower hips until front thigh is parallel to floor. Make sure heel doesn't come off the weight plate. Don't let front knee slide past toes. Return back to starting position by pushing off the front leg.
Trainer’s Tips
Make sure your rear foot is placed far enough behind the plate.
Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
Do not let the knee of the grounded leg cave inward.
