Front Rack Knee Over Toe Split Squat – Dumbbell

1. Select an appropriate pair of dumbbells and hold one in each hand.
2. Clean the dumbbells to the front rack position, resting one end of each dumbbell on your shoulders with your elbows pointed forward and your palms facing each other.
3. Position your feet in a split stance with one leg forward and the other leg behind you.
4. Align your front knee with your second to fourth toes, ensuring your knee travels over your toes throughout the movement.
5. Engage your core to maintain an upright torso and stabilize your position. This is your starting position.
6. Lower your body by bending both knees, ensuring the front knee tracks over the toes and the back knee approaches the ground.
7. Descend until the back knee is just above the ground and the front thigh is parallel to the floor.
8. Press through the heel of your front foot to return to the starting position.
9. Repeat the movement for the desired number of repetitions and then switch legs.

Results