elevated split squat dumbbell lateral raise legs butt delts

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Personal Trainer Mike Behnken, MS, CSCS

The Reebok step is used here for the elevated stationary lunges or split squats. Add in a dumbbell lateral raise as your lower your body to isolate the small muscle of your anterior deltoids, while you work your large lower body muscle group.

Remember the higher the step, the more you will work your glutes and hamstrings.

Keep your form tight. Do not let your weight and center of gravity travel forward.

It is best for most people to perform all lunges and split squats with the mid knee directly on top of the ankle. This will allow you to work the glutes and hamstrings which are often underdeveloped in a functional manner.

You can work your quads with squats and leg extensions, use glutes and hamstrings primarily when you do all lunges and split squats.

If your body is not aligned properly, you will not be able to build muscle or burn fat most efficiently.

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