24.9K
HOCHECK YOUR FORM ❌✅ Dumbbell front foot elevated split squat
.
The dumbbell elevated split squat is one of my favourite lower body exercises. It is an excellent exercise to improve the strength of the quadriceps, medial hamstrings, and adductors. The exercise also helps to re-establish normal flexibility of the hip flexors, which can become chronically shortened in those who spend all day sitting down, leading to dysfunction in the hips and knees and subsequently lower back pain.
.
Here are some common errors and corrections:
.
❌Just dropping straight down into the squat position. This reduces range of motion which can cause you to only feel the exercise in your rear leg - not what we want!
✅Drive the front knee forward over the toes with intent, until the hamstring touches your calf. Don't be scared to do this. The concept that this is dangerous to the knee joint is a myth in lower body training. Allowing the knee to travel past the toes position is a natural position of the lower limb that becomes lost to us as muscles of the ankle, knee, and hip adaptively shorten through inactivity and improper training. Doing so allows a much greater range of motion and more involvement from the quad in the front leg.
❌Not positioning the rear leg back far enough or bending the rear knee excessively.
✅Keep the rear leg as straight as your flexibility will allow during both the descent and ascent.
❌Rounding the shoulders.
✅Keep the torso upright throughout the movement.
❌Lifting the heel of the front foot.
✅Focus on pushing through the heel to return to the starting position. You may be lacking strength in your posterior chain so put some more attention into that!
.
Start with body weight until you can perform these withe the correct form and then add weight! Click save and put these tips into practice!
@hollylouisevogt
