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Front-Foot-Elevated Split Squat

Front foot elevated increases knee flexion and quad demand.

IntermediateDumbbells + plate3 × 8–10/side
Front-Foot-Elevated Split Squat demonstration thumbnail — Front Foot Elevated Split Squat Tutorial
QuadsDumbbells + plate

Front-Foot-Elevated Split Squat

Demo · Enterprise Fitness

Verified Front-Foot-Elevated Split Squat demonstration by Enterprise Fitness. Click to play.

How to do the Front-Foot-Elevated Split Squat

  1. 1Front foot on a small plate
  2. 2Torso upright
  3. 3Knee over toe at bottom

Benefits of the Front-Foot-Elevated Split Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services