Dumbbell Front Elevated Split Squat

How to Perform the Dumbbell Front Elevated Split Squat

1. Place a weight plate or low step on the floor and stand in a split stance with your front foot elevated on the platform, holding a dumbbell in each hand.
2. Position your rear foot about 2-3 feet behind you on the flat floor, balanced on the ball of the foot.
3. Keep your torso upright and your core braced throughout the movement.
4. Lower your body by bending both knees, allowing your rear knee to descend below the level of the platform.
5. Descend until you feel a deep stretch in the front leg or your rear knee approaches the floor.
6. Drive through the heel of your front foot to push yourself back to the starting position.
7. Complete all reps on one side before switching legs.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Greater range of motion compared to standard split squats leads to increased muscle activation.
• ✓Builds single-leg strength, stability, and balance.
• ✓Identifies and corrects left-to-right strength imbalances.

Pro Tips

• ●Start with a small elevation (1-2 inches) and increase as your mobility improves.
• ●The increased range of motion at the bottom makes this especially effective for quad and glute development.
• ●Use this exercise to address strength imbalances between your left and right legs.

Variations

Recommended Sets & Reps