Front-Foot-Elevated Split Squat
A split-stance squat with the front foot on a low riser, deepening front-leg range under dumbbell load.
How to do it
- Place a one to two inch riser on the floor and hold a dumbbell at each side.
- Step the working foot onto the riser and the other foot back into a split stance.
- Stand tall with the rear heel lifted and your weight on the front foot.
- Bend both knees together and lower until the rear knee is just above the floor.
- Drive through the front foot and extend the front knee to stand back up.
- Finish all reps on one side, then switch the front foot and repeat.
Key technique cue
Keep weight on the front foot, don't push off the back one, and stay upright.
Common mistakes
- ✕ Pushing off the rear foot, which turns a single-leg exercise into a two-leg squat.
- ✕ Letting the front knee collapse inward, which loads the joint instead of the quadriceps.
- ✕ Using a riser that is too tall, so the hips shift back and the movement becomes a hinge.
- ✕ Leaning the torso far forward, which moves the work onto the glutes and lower back.
Benefits
- ✓ Trains one leg at a time, so side to side strength differences show up and get fixed.
- ✓ The raised front foot adds range at the hip and knee without adding load.
- ✓ The fixed stance needs less balance than a rear-foot-elevated split squat.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Front-Foot-Elevated Split Squat
- Barbell Split Squat
- Dumbbell Bulgarian Split Squat
- Dumbbell Goblet Bulgarian Split Squat
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Step 4
About the exercise
The front-foot-elevated split squat holds a staggered stance and raises the working foot on a low riser, so the front hip and knee travel through more range than a flat split squat. You lower until the rear knee is just off the floor, then drive back up through the front foot. The quadriceps of the front leg do most of the work, with the glutes, hamstrings and adductors supporting hip extension while the rear leg acts as a balance point rather than a driver.
Updated
Similar exercises
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Intermediate Dumbbell Alternating Forward Lunge -
Intermediate Dumbbell Rear Lunge -
Beginner Dumbbell Goblet Forward Lunge -
Beginner Dumbbell Goblet Reverse Lunge -
Beginner Dumbbell Lateral Lunge -
Beginner Dumbbell Step-Up (Low) -
Beginner Dumbbell Walking Lunges -
Intermediate Barbell Front Rack Step Up Knee Drive
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