One-Leg Front Foot Elevated Split Squat – Dumbbell

  1. Place a 12-16 inch plyobox in front of you and hold dumbbells of the desired weight.
  2. Step onto the plyobox with your front foot, creating a split stance.
  3. Engage your core and keep your chest lifted.
  4. Lunge forward by bending the front foot's knee, allowing your back knee to lower towards the ground.
  5. Lean forward slightly to allow your front knee to move past your toes, ensuring full knee flexion.
  6. Push through your front heel to return to the standing position.
  7. Repeat the movement for your desired number of repetitions then switch legs.

Primary Muscles

  • Glute
  • Quad

Secondary Muscles

  • Calf
  • Hamstring
  • Lower Back

Results

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Date Reps Resis. RPE

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