Dumbbell Goblet Split Squat (Front Foot Elevated)
- Step or platform (elevated surface)
1. Set Up:
- Place a step or platform on the floor. The height of the step should be around 4 to 6 inches, based on your comfort level.
2. Starting Position:
- Stand facing away from the step with your feet shoulder-width apart.
- Hold a dumbbell with both hands close to your chest, keeping your elbows tucked in. This is called the "goblet" position.
3. Foot Placement:
- Step one foot back onto the elevated surface (the step) so that it's resting flat on it. This is your front foot.
- Your back foot will remain on the floor, positioned slightly behind you for stability.
4. Body Positioning:
- Keep your torso upright and engaged. Your shoulder blades should be pulled back, and your core should be tight to maintain balance.
5. Lowering Phase:
- Begin the movement by bending your front knee and lowering your body down toward the ground.
- Keep your back knee bent and lowered toward the floor, typically until it’s just above but not touching the ground.
- Ensure your front knee stays aligned with your toes and does not extend past your front foot.
6. Ascend:
- Press through your front heel to push back up to the starting position while keeping your chest upright.
- Straighten your front leg fully while bringing your back knee off the ground.
7. Repetitions:
- Complete the desired number of repetitions (usually 8-12) on one leg before switching to the other leg.
8. Breathing:
- Inhale as you lower down and exhale as you push back up.
Tips:
- Start with a lighter weight to master your form before progressing to heavier weights.
- Maintain a steady pace; do not rush through the movement.
- Focus on keeping your balance throughout the exercise. If needed, you can perform this exercise without weights at first to get accustomed to the movement.
