Front-foot-elevated split squat

Elevating the front foot lengthens the working leg’s range and takes the quad into a bigger stretch than a normal split squat, with less spinal load than a back squat.

• Compound
• Dumbbell
• Intermediate

How to do it

• A 5–15 cm step under the front foot
• Torso leaning slightly; the knee travels past the foot
• Lower as far as the stretch stays comfortable
• Come up driving through the heel of the elevated foot

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Elevating so high the hips get out of square
• Pushing off the back leg
• Losing balance by putting both feet on the same line

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Hamstrings

Alternatives

• Dumbbell Split Squat
• Bulgarian Split Squat
• Heel-Elevated Back Squat