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Quadriceps · Intermediate

Body Weight Front Foot Elevated Split Squat

Stationary split squat with the front foot on a low platform to increase controlled hip and knee range.

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Body Weight Front Foot Elevated Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the front foot fully on a low step and set the rear foot behind you in a stable split stance.
  2. 02Brace your trunk, keep the rear heel raised, and maintain pressure through the entire front foot.
  3. 03Lower your hips vertically through the increased range without shifting out of position.
  4. 04Keep the front knee aligned with its toes and stop at the deepest controlled depth.
  5. 05Press through the front foot to rise while keeping both feet in the same split stance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBodyweight ATG Split SquatHarder progressionDumbbell Decline Bench LungeHarder progressionDumbbell Deficit Suitcase Split SquatEasier regressionSplit SquatRelated variationDumbbell ATG Split SquatRelated variationKnees Over Toes Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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