DB Rear Foot Elevated Split Squat
LungebilateralBeginner
Equipment Needed
Dumbbell
Target Muscle Group
Legs
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
Stand in front of a bench, box, or elevated surface that is roughly just below knee height. Take a generous step forward and place your back foot onto the surface, slightly extended backward. Make sure your front foot is about underneath your hip, or at a distance that is conducive for your hips. Hold DB's at your side with the palms facing inward. Begin the motion by dropping your back knee toward the ground and flexing at the hips and knees until your front leg is about parallel to the ground. Keep your torso straight and parallel to your front shin. Don't let your back arch. Press through the front foot and stand back up tall to full knee extension.",
