Front Foot Elevated Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Step Platform

Technique

1. Place the front foot on a low step or plate and the back foot a long stride behind.
2. Lower the back knee toward the floor, front knee traveling forward over the toes.
3. Press up through the front foot; switch legs after the set.

Cues

• Keep the front foot flat on a stable step.
• Stay tall and let the front knee track over the middle toes.
• Lower under control; do not drop onto the back knee.

Common mistakes

• Letting the front heel lift.
• Using a step that is too high.
• Leaning the torso far forward and rounding the back.

Alternatives

• Dumbbell Split Squat
• Bodyweight Split Squat