Dumbbell Split Squat Front Foot Elevated with BOSU Ball
The dumbbell split squat with the front foot up on a BOSU's dome: the raised, unstable front foot adds depth and makes the knee and ankle work to stay steady.
How to do it
Setup
Front foot flat on the center of a BOSU's dome, rear foot a long step behind on its toes, a dumbbell in each hand.
Steps
- Lower straight down until the back knee nears the floor.
- Keep the front knee tracking over the middle of the foot.
- Drive up through the front heel; switch legs after the set.
Common mistakes
Front foot on the dome's edge: center it before the first rep. Front knee caving in on the unstable surface: slow down and push it out. Leaning the torso forward: stay tall, drop the hips straight down.
Breathing
Inhale down, exhale up.
