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Dumbbell Split Squat Front Foot Elevanted with Bosu Ball

Dumbbell Split Squat Front Foot Elevanted with Bosu Ball

The Dumbbell Split Squat Front Foot Elevated with Bosu Ball is a challenging and effective lower body exercise that targets your quads, hamstrings, glutes, and even your core. This compound movement requires a great deal of stability and balance, making it a great choice for building strength and improving your overall coordination. By incorporating dumbbells and a Bosu ball into this exercise, you are able to challenge your muscles in new and unique ways. The split squat variation places most of the emphasis on your front leg, particularly the quadriceps muscles. Elevating the front foot on a Bosu ball allows for a greater range of motion and requires increased activation of the stabilizer muscles throughout your lower body. Additionally, the use of dumbbells adds extra resistance, promoting muscle growth and enhancing the intensity of the exercise. One of the key benefits of the Dumbbell Split Squat Front Foot Elevated with Bosu Ball is that it can be performed at home or in the gym, making it a versatile exercise for individuals of all fitness levels. Remember to start with lighter weights and gradually increase the load as your strength improves. Keep proper form and engage your core during the movement to ensure maximum effectiveness and prevent injury. Incorporating this exercise into your routine can help you develop stronger, more defined leg muscles, enhance your overall balance and stability, and contribute to better athletic performance in activities that require lower body strength. As with any exercise, it is important to listen to your body, start with appropriate weights, and progress gradually to avoid overexertion or potential injuries.


  • Start by positioning a Bosu ball on the ground with the ball side up.
  • Stand in front of the Bosu ball and take a step forward with one foot, placing it firmly on the center of the ball.
  • Hold a dumbbell in each hand, with your arms straight down by your sides.
  • Engage your core and maintain proper posture throughout the exercise.
  • Keeping your chest up and your back straight, lower your body down by bending your knees.
  • Lower yourself until your front thigh is parallel to the ground, or as low as you can comfortably go.
  • Ensure that your knee doesn't extend past your toes during the movement.
  • Push through your front heel to push yourself back up to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • After completing the desired number of repetitions, switch legs and repeat the exercise with the opposite foot on the Bosu ball.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the desired muscles effectively.
  • Engage your core muscles to provide stability and balance during the movement.
  • Focus on proper breathing techniques to maximize oxygen intake and enhance performance.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Keep your back straight and avoid rounding your shoulders to minimize the risk of injury.
  • Ensure that the front foot is securely placed on the Bosu ball for added instability and an extra challenge.
  • Pay attention to your knee alignment - it should be in line with your toes to prevent strain or injury.
  • Control the movement and avoid rapid or jerky motions to engage the muscles properly.
  • Incorporate a full range of motion by lowering your body until the back knee is almost touching the ground.
  • Remember to rest in between sets and hydrate properly to avoid fatigue and improve recovery.


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