Male

Dumbbell Goblet Split Squat Front Foot Elevanted

Muscles involved

How to do it

1. Stand with your front foot elevated on a plate or bench and your back foot on the floor behind you, holding a dumbbell vertically against your chest. 2. Lower your hips straight down by bending your front knee, keeping your torso upright, until your front thigh is parallel to the floor. 3. Pause at the bottom, feeling the stretch in your front glute. 4. Press through the heel of your front foot to return to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- The elevated front foot increases the range of motion; do not rush the descent. - Keep your weight on your front heel to emphasize the glutes and hamstrings. - Maintain an upright torso; do not lean forward. - Keep your front knee tracking in line with your toes to prevent injury.