Dumbbell Split Squat with Front Foot Elevated on Bosu

- Bosu ball or a stable elevated surface
1. Setup:
- Place the Bosu ball with the flat side down on the floor.
- Hold a dumbbell in each hand with your arms fully extended down by your sides.

2. Initial Position:
- Stand facing away from the Bosu ball.
- Step one foot back and place the top of that foot on the Bosu ball. Your front foot should remain planted on the ground with your foot flat.

3. Body Positioning:
- Ensure your feet are shoulder-width apart for balance.
- Keep your torso upright and engage your core.
- Your back leg should have a slight bend at the knee, and your front knee should be directly above your ankle.

4. Movement:
- Inhale as you lower your body by bending your front knee, allowing your back knee to lower toward the floor.
- Keep your chest up and your knees tracking over your toes. Aim to lower until your front thigh is parallel to the ground and your back knee is just above the floor.

5. Return to Start:
- Exhale as you push through the heel of your front foot to rise back to the starting position.
- Squeeze your glutes at the top of the movement for stability.

6. Repetitions:
- Perform 8-12 reps on one side before switching to the other leg.

7. Tips:
- Start with lighter weights to master the form before progressing to heavier weights.
- Maintain a slow and controlled movement to maximize effectiveness and prevent injury.
- Avoid letting your front knee slide too far forward over your toes during the squat.