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Quadriceps · Intermediate

Dumbbell Rear Foot Elevated Split Squat

Rear-foot-elevated dumbbell split squat for unilateral leg strength and balance.

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Dumbbell Rear Foot Elevated Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold a dumbbell in each hand and place the top of your rear foot on a stable bench.
  2. 02Set the front foot far enough forward to maintain balance and full heel contact.
  3. 03Lower your body by bending the front knee and hip while the rear knee travels toward the floor.
  4. 04Keep your torso controlled and track the front knee in line with the toes.
  5. 05Drive through the front foot to stand and complete the prescribed repetitions before switching legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBulgarian Split SquatRelated variationDumbbell Goblet Bulgarian Split SquatHarder progressionDumbbell Deficit Bulgarian Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Single Arm Bulgarian Split Squat With Hand SupportRelated variationSmith Machine Bulgarian Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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