Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbell, Bench or Step
Intermediate
Squat
Glutes, Hamstrings, Abs
The front foot elevated goblet split squat builds single-leg strength and fixes muscle imbalances. It hits your quads harder while improving balance and stability.
1. Hold a dumbbell at chest level and place your front foot on a step or bench 2. Step your back foot behind you into a split stance, keeping most weight on your front leg 3. Lower your body by bending your front knee until your thigh is parallel to the floor in the front foot elevated goblet split squat 4. Drive through your front heel to return to starting position, keeping the dumbbell tight to your chest 5. Complete all reps on one side before switching to perform the front foot elevated goblet split squat on the other leg
• Keep your torso upright and core tight throughout the front foot elevated goblet split squat movement • Focus 80% of your weight on your front leg, using your back leg only for balance • Don't let your front knee cave inward - track it over your toes • Hold the dumbbell close to your chest during the entire front foot elevated goblet split squat
• Putting too much weight on the back leg instead of using it just for balance in the front foot elevated goblet split squat • Leaning forward too much or letting the dumbbell drift away from your chest • Taking too wide of a stance which makes the front foot elevated goblet split squat harder to balance
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 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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