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Dumbbell Goblet Split Squat Front Foot Elevated

Dumbbell Goblet Split Squat Front Foot Elevated

The Dumbbell Goblet Split Squat Front Foot Elevated is a challenging and effective lower body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. As the name suggests, this exercise is performed with the use of dumbbells and an elevating platform for the front foot. By elevating your front foot, you create a greater range of motion and place increased emphasis on the working leg, which further engages your muscles. This exercise also helps improve balance, stability, and flexibility, making it beneficial for athletes, fitness enthusiasts, and individuals looking to build lower body strength. The Dumbbell Goblet Split Squat Front Foot Elevated exercise requires you to maintain an upright posture throughout to maximize its effectiveness. It is important to choose an appropriate weight for the dumbbell, as too light or too heavy can compromise your form and increase the risk of injury. Remember to always warm up before performing this exercise to prepare your muscles and joints for the movements. Incorporating the Dumbbell Goblet Split Squat Front Foot Elevated into your workout routine can contribute to overall lower body strength, stability, and functional fitness. It can be included in leg-focused workouts or as part of a full-body training regimen to optimize your fitness goals. By incorporating a variety of exercises like this into your routine, you can experience the benefits of a well-rounded workout program.


  • Start by standing upright with your feet about hip-width apart and hold a dumbbell with both hands at chest height, with your elbows tucked in.
  • Take a big step forward with one foot, keeping your heel under your knee and toes facing forward.
  • Place your front foot onto an elevated surface, such as a step, bench, or box.
  • Keep your torso upright, engage your core, and maintain a natural arch in your lower back.
  • Lower your body by bending your front knee and hip, simultaneously lowering your back knee towards the ground.
  • Continue lowering until your front thigh is parallel to the ground, ensuring that your knee doesn't extend past your toes.
  • Pause for a moment in the bottom position, then push through your front foot to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch legs to complete the set.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to ensure maximum effectiveness and minimize risk of injury.
  • Engage your core muscles by keeping your abs tight. This will help stabilize your body and improve balance.
  • Start with lighter weights and gradually increase the load as you get stronger and more comfortable with the exercise.
  • Pay attention to your breathing. Inhale as you lower your body and exhale as you push back up to the starting position.
  • Don't rush through the movement. Take your time to lower yourself down and push back up in a controlled manner.
  • Ensure that your front foot is firmly planted on the elevated surface to provide stability and prevent slipping.
  • As you perform the exercise, keep your chest lifted and your shoulders relaxed. Avoid hunching or rounding your back.
  • Experiment with different foot positions to target different muscles. A wider stance can emphasize the glutes, while a narrower stance can focus more on the quadriceps.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.
  • Remember to warm up properly before attempting this exercise to prepare your muscles and joints for the movements.

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