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Quadriceps · Beginner

Knees Over Toes Split Squat

Deep split squat emphasizing controlled forward knee travel, ankle range, and single-leg strength.

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Knees Over Toes Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a long split stance with the front foot flat and the rear leg extended behind you.
  2. 02Keep the torso tall and begin lowering while allowing the front knee to travel forward over the toes.
  3. 03Descend as far as control and ankle mobility allow while maintaining the front heel and foot position required by the variation.
  4. 04Keep the front knee tracking in line with the toes and use the rear leg only for support.
  5. 05Drive through the front foot to return to the start, then complete the repetitions before switching sides.

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Variations

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

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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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