How to Perform Rear-Foot-Elevated Single-Arm Dumbbell Split Squats
The Rear-Foot-Elevated Single-Arm Dumbbell Split Squat (RFEDS) is like a fine wine—it's an exercise that gets better and more complex with age. This age-old classic has been beloved by athletes for centuries, and its popularity only continues to grow today.
It requires balance, strength, coordination, mobility, and stability all at once—much like riding a unicycle on top of a tightrope while juggling flaming torches! It’s no wonder this exercise has become the go-to choice for fitness buffs who want to get into peak physical condition. The RFEDS not only works your quads and glutes but also engages your core muscles as you maintain proper form during the movement. Plus, it offers numerous variations so you can tailor it to your specific needs or preferences. So if you're looking for an effective way to improve performance while avoiding common mistakes in the gym – look no further than the RFEDS!
Instructions
1. Plant your forward foot firmly on the bench, setting yourself up for a powerful and precise moevemt. Your trailing leg should be just off the ground and slightly behind your hips, in a proud but humble stance reminiscent of a knight before battle – ankle resting on the edge of the bench, calm and ready to charge.
2. Secure your ribs with your abdominals and tuck your tailbone like a tortoise into its shell. Your pelvis should remain square – no rolling open!
3. Take a deep breath and as you begin to squat downward, imagine yourself pushing against an invisible wall – your forward knee tracking straight over your toes, and weight through the heel of that foot.
4. At the bottom of your squat, make sure your forward knee is close to 90 degrees, shin vertical – stability reigns supreme!
5. As you drive yourself back up from the depths of this exercise, keep those abdominals tight, ensure your ribs don't flare, and make sure your lower back remains strong and proud – no arching allowed!
6. As you complete the rep, imagine yourself standing atop a victorious mountaintop and let that feeling of triumph drive your next repetition. Now show those muscles who's boss! Good luck!
Take a traditional squat, give it some turbo, and send it into overdrive! This exercise will fire up your quads, glutes, and hamstrings like nothing else in the gym. It also increases balance, stability, mobility, and core strength while reducing the risk of injury – all without having to jump through hoops or use heavy weights. Plus you don’t have to be an athlete to do them; with proper form, anyone can reap their benefits. So if you want to take your workouts from 0–60 in no time flat then try adding rear-foot-elevated single-arm dumbbell split squats into your routine – you won’t regret it!