Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads, Glutes
Dumbbells, Bench or Step
Intermediate
Squat
Hamstrings, Calves
The front foot elevated dumbbell split squat builds serious leg strength while fixing muscle imbalances. It hits your quads and glutes harder than regular squats.
1. Stand 2-3 feet behind a bench or step, holding dumbbells at your sides 2. Place your front foot flat on the bench, keep your back foot planted on the ground 3. Lower your body by bending both knees until your front thigh is parallel to the ground 4. Drive through your front heel to push back up to starting position for the front foot elevated dumbbell split squat 5. Complete all reps on one leg before switching to the other side
• Keep most of your weight on your front leg during the front foot elevated dumbbell split squat • Don't let your front knee cave inward - track it over your toes • Keep your torso upright and core tight throughout the movement • Lower yourself in a straight line - don't lean forward or backward
• Using your back leg to push off instead of just for balance during front foot elevated dumbbell split squats • Placing your front foot too close to the bench, which limits your range of motion • Rushing the movement instead of controlling both the down and up phases
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads and glutes 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
