Legs
Front Foot Elevated Split Squat
A split squat with your front foot up on a low step or plate. Your feet stay in place the whole set, and the raised front foot lets you drop deeper, so your quads and glutes work through a big range.
- Works
- Quads, glutes, adductors
- Equipment
- A pair of dumbbells and a low step or plate
- Load
- Medium
How to do it
- 1Put one foot on a low step or plate and take a long step back with the other, a dumbbell in each hand at your sides.
- 2Lift your back heel so you're on the ball of that foot, hips facing forward.
- 3Lower straight down until your back knee is just above the floor. It's fine for your front knee to travel forward over your toes.
- 4Push through your whole front foot to come back up. Finish your reps, then switch legs.
Cues
- Straight down and straight up, like an elevator.
- Keep your weight in your front foot.
- Own the bottom: that's where the extra range is.
Common mistakes
- Stance too short. If your front heel lifts or it feels cramped, slide your back foot a little farther back.
- Bouncing out of the bottom. Lower under control and come up smoothly. The deep bottom is the point, so don't rush it.
- Front knee caving in. Keep it in line with your middle toes all the way down and up.
Easier
Do it with both feet on the floor, or hold a wall or chair for balance.
Harder
Take 3 seconds on the way down and pause for 1 second at the bottom, or move on to the Bulgarian split squat.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
Is a front foot elevated split squat easier than a Bulgarian split squat?
For most people, yes. Your back foot stays on the floor, so balance is easier, but the raised front foot still gives you a deep range. It's a good step toward Bulgarians and a strong move on its own.
