Exos | Formerly Core Performance

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Core Knowledge


Split Squat - Back Foot Elevated Dumbbell

Starting Position

  • Standing in a split stance holding dumbbells at arm's length at your sides with your back foot on bench or box


  • Lower hips to the floor by bending the front knee without letting the back knee touch the ground
  • Return to the starting position by pushing up with the front leg
  • Repeat for prescribed number of repetitions and switch legs

Coaching Keys

  • Do not let the front knee slide forward over the toes
  • Do not let front knee collapse to the inside
  • Keep chest up
  • Rest either the top of the foot or the bottom of the toes on the bench, depending on comfort

You Should Feel It

  • Working the glutes, hamstrings, and quads
  • Stretching the hip flexor of the back leg

Tags: Strength, Glutes, Hamstrings, Stability, Quadriceps, Dumbbells, Lower Body Push, Balance