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Quadriceps · Advanced

Dumbbell Split Squat with Front Foot Elevated on a BOSU Ball

Squat-pattern drill that develops lower-body strength and control using dumbbells, with emphasis on the glutes and quadriceps.

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Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the BOSU dome-side up and stand in a split stance with the whole front foot centered on the dome and a dumbbell in each hand.
  2. 02Set the rear foot far enough back for a stable stance, brace your trunk, and level the pelvis.
  3. 03Lower straight down through a controlled range while the front knee tracks with the toes and the front foot stays in contact with the dome.
  4. 04Pause without bouncing or allowing the BOSU, ankle, or knee to collapse sideways.
  5. 05Drive through the front foot to stand, complete the repetitions with control, and then switch sides.

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