Front Foot Elevated Goblet Split Squat

Pro Tip

You can get creative with what you use to elevate your foot. As long as it is a flat elevated surface and is stable, meaning it will not move, it can work.

How To

Stand upright with a shoulder-width stance holding a single dumbbell at chest level with both palms facing inwards.
While maintaining an upright torso, take a moderate box forward onto a step with one foot, keeping the other foot in place.
Inhale and lower yourself to the ground by bending both legs.
Continue lowering yourself until just before your back knee comes in contact with the ground.
Exhale and push through your front foot to straighten both legs, continuing until your front leg is almost completely straight, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Hamstrings

Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Steps

If unavailable this can be substituted for a household item such as a large textbook, provided that it is sturdy and can support your bodyweight without sliding on the floor.