Legs · Compound

Front-Foot-Elevated Split Squat

A split squat with the front foot raised on a plate that allows a deeper knee bend and more work for the quads.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Adductors
EQUIPMENT
Dumbbell, Plate
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a dumbbell in each hand and place your front foot flat on a plate, the other foot a long step behind on the ball of the foot.

  2. Keep your torso upright and brace your core.

  3. Bend both knees and lower straight down, letting the front knee travel forward over the toes until the back knee is close to the floor.

  4. Push through the whole front foot to rise, finish all reps, then switch sides.

COMMON MISTAKES

  • Front heel lifting off the plate; keep the whole foot flat and shorten the stance slightly if needed.
  • Pushing off mainly with the back leg; keep most of your weight on the front leg throughout.

TIPS

  • Use a low, stable plate; a few centimeters of height is enough to increase the range.

QUESTIONS

Which muscles does Front-Foot-Elevated Split Squat work?

The main muscle is Quads. It also works Glutes, Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Front-Foot-Elevated Split Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Front-Foot-Elevated Split Squat?

These train the same muscles: Split Squat, Bulgarian Split Squat.