Front Foot Elevated Split Squat - Dumbbell

The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle mobility and knee strength as well as lengthen the hip flexors of the trailing leg. The addition of dumbbells adds weight to pull you into a deeper and more intense stretch at the bottom of each rep.

Cues:

• Use dumbbells that allow you to move with the same quality as the unloaded version of this movement

• Lunge until the hamstring covers the calf and squeeze into this position actively at the bottom of each rep

• Keep the back knee off the floor in the bottom

• It can help to drive the heel backwards to encourage straightening of the trailing knee in the deepest portions of the lunge

• Maintain a perfectly upright torso

• Straighten the front knee at the top and keep the back knee bent

Mistakes:

• Using a weight that makes you unable to perform ALL of the positive cues associated with this movement

• Leaning forward or shifting the hips to stand

• Resting the back knee on the ground

• Straightening the back leg at the top