Exercise Guide
Front-Foot Elevated Split Squat
A split squat with the front foot on a plate or step. The extra height gives a deeper hip stretch and biases the glute over the quad.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Dumbbell
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
GlutesCore
How to Perform
- 1
Place a plate or low step under your front foot and take a split stance.
- 2
Hold a dumbbell in each hand at your sides.
- 3
Lower until your back knee is close to the floor and you feel a stretch in the front hip.
- 4
Drive through the front foot to stand, completing all reps before switching sides.
Tips
- ★Only a few centimetres of elevation is needed - more just makes balance the limit.
- ★A slight forward lean is right here; it is what pulls the glute into the movement.