Dumbbell Step-Up Split Squat

Setup

1. 01Place a low step or plate about 10 to 20 cm high in front of you.
2. 02Hold a dumbbell in each hand at your sides.
3. 03Put the front foot flat on the step and take a split stance behind it.
4. 04Square the hips and keep the rear heel up on the ball of the foot.

Execution

1. 01Lower straight down by bending both knees.
2. 02Let the rear knee travel toward the floor while the front leg moves through its extended range.
3. 03Descend until the rear knee hovers just above the floor.
4. 04Drive through the whole front foot to stand back up.

Checkpoints

• -The front foot stays flat on the step with the heel down.
• -The elevated front leg reaches a deeper knee and hip bend than a floor split squat.
• -Torso stays upright with no side lean.
• -The front knee tracks over the toes throughout.

Common mistakes

• -Using a step so high the pelvis tucks and the back rounds at the bottom.
• -Rocking onto the rear leg instead of loading the front foot.
• -Letting the front heel lift off the step.
• -Cutting the range short and losing the point of the elevation.