Single Arm Dumbbell Suitcase Foot Elevated Contralateral Knee Over Toe Split Squat

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 2. Elevate the foot on the same side as the dumbbell onto a sturdy surface, like a bench or step, keeping your opposite foot flat on the ground. 3. Initiate the movement by bending your knee and lowering your body into a squat, ensuring your knee tracks over your toes. 4. Keep your back straight and your chest lifted throughout the movement. 5. Once you feel a stretch in the front thigh, press through your heel to return to the starting position. 6. Complete the set on one side before switching to the other leg.

Common mistakes to avoid

Avoid allowing your knee to collapse inward or extending your leg too far forward. Do not round your back; keep your torso upright. Ensure you’re not overloading the dumbbell, as it can compromise your form.

Benefits

Specific benefits of the exercise

This exercise builds strength and stability in the quadriceps while promoting balance and coordination due to the unilateral nature of the movement.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect increased quadriceps strength and improved lower body stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to develop lower body strength, as well as athletes requiring enhanced balance and stability in their sport.

Scientific studies supporting its effectiveness

Studies indicate that unilateral exercises improve strength asymmetries, enhance balance and stability, and increase muscle recruitment in the targeted areas.

Variations

Beginner modifications

Beginners can start with bodyweight only, performing the split squat without holding a dumbbell until they feel comfortable with the movement pattern. They may also perform the squat on a flat surface instead of foot elevation.

Advanced progressions

Advanced practitioners can increase the load by using a heavier dumbbell, perform the squat with rhythmic tempo changes, or add a pause at the bottom of the squat for increased muscle tension.

Integrations

Complementary exercises

Consider integrating this exercise with leg raises, glute bridges, and calf raises to target the entire lower body more effectively.

Super set recommendations

Superset this exercise with dumbbell lunges or step-ups for enhanced endurance and strength training.

Sample workout routines

Sample routine: 1) Single Arm Dumbbell Suitcase Foot Elevated Contralateral Knee Over Toe Split Squat – 3 sets of 10 reps (each side), 2) Dumbbell Lunges – 3 sets of 10 reps, 3) Glute Bridges – 3 sets of 15 reps.

Exercise combinations

This exercise can be combined with isolated upper body movements like dumbbell presses for full-body routines or finished with core work like planks for a balanced workout session.

Best time to do this exercise in your workout

Include this exercise in the lower body segment of your workout after completing a dynamic warm-up but before any heavier compound lifts.