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Harder progressionDumbbell 1 & 1/4 Split SquatHarder progressionDumbbell Split Squat with Front Foot Elevated on a BOSU Ball
Easier regressionSplit SquatRelated variationHigh Knee Lunge on Bosu Ball
Related variationBodyweight ATG Split Squat
Related variationBody Weight Front Foot Elevated Split SquatOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand in a stable split stance with your feet on separate tracks and hold the dumbbells quietly at your sides.
- 02Brace your trunk and lower straight down until both knees are bent through the planned range.
- 03Keep the front foot flat, the front knee aligned with its toes, and the torso controlled over the hips.
- 04Drive through the front foot to extend both legs and return to the starting height without stepping.
- 05Complete all repetitions on one side before changing the stance, unless alternating has been programmed.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Harder progressionDumbbell 1 & 1/4 Split SquatHarder progressionDumbbell Split Squat with Front Foot Elevated on a BOSU BallEasier regressionSplit SquatRelated variationHigh Knee Lunge on Bosu BallRelated variationBodyweight ATG Split SquatRelated variationBody Weight Front Foot Elevated Split SquatKeep exploring
Alternatives
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