Front Foot Elevated Split Squat

Exercise Information

  • Alternative Names: Front foot elevated dumbbell split squat, split squat with front foot elevated
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: None
  • Muscles Targeted: Quadriceps, glutes
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 6-10 reps per leg, rest 30 sec between sets
  • Variations:
  • Alternative:

The front foot elevated split squat is a reverse version of the Bulgarian split squat and an advanced variation of the traditional split squat. It involves lifting your front foot and descending your body through a greater range of motion, stimulating muscle strength and stability. It can be included in your leg workout routine as an auxiliary exercise.

Front Foot Elevated Split Squat Exercise Information

  • Alternative Names: Front foot elevated dumbbell split squat, split squat with front foot elevated
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: None
  • Muscles Targeted: Quadriceps, glutes
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 6-10 reps per leg, rest 30 sec between sets
  • Variations:
  • Alternative:

How to do Front Foot Elevated Split Squat

Set up a weight plate or a low wooden block two to three feet in front of you. Stand with a staggered stance, placing your hands on the hip and keeping your front foot elevated on the weight plate or block. Lower your hips and knees until the front thigh is somewhat horizontal. Push through your front leg to extend the leg and return to the initial position.

Front Foot Elevated Split Squat

Tips

  • Do not lift the heel of your front foot off the block or the weight plate throughout the movement.
  • Stretch your back leg only as far as your flexibility allows you to do. Do not try to extend it during the exercise forcefully.

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.

Loading