Dumbbell Front Foot Elevated Split Squat

Dumbbell Box Split Squat is an advanced version of split squat that uses a pair of dumbbells as resistance and a box to heighten the front foot to enable deeper squatting.

If you’re looking for an exercise to lose leg fat and get slimmer and stronger legs, this exercise is it. 

This lower body exercise is highly regarded as it effectively works quadriceps (thighs), hamstrings, glutes (butt), and core, resulting in shredding leg fat and creating leaner legs and firm butt.

How to perform the dumbbell box split squat

  1. Pick up a pair of dumbbells. Hold one on each side. Begin by standing in a split position with front leg on top of the box and back foot about 3 feet behind. Raise your back foot’s heel, and balance yourself with the ball of the foot.
  2. Keep your torso upright and tighten abs. Squat down by bending your back knee and lowering your body until your front thigh is almost parallel to the floor.
  3. Return to the starting position and repeat 10 times before switching sides.


  • Your back knee should be almost touching the floor.
  • Your lower back should be naturally arched.
  • Keep your shoulders and chest up.

Exercise Table

10-122-3MediumGym or Home

This exercise targets your quadriceps. It also activates about every other muscle in your lower body, including your glutes, hamstrings, and calves.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

No Comments Yet

Leave a Reply

Your email address will not be published.