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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, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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