Front Foot Elevated Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Front Foot Elevated Dumbbell Split Squat is a unilateral lower-body strength exercise that emphasizes the quads by placing the front foot on a small platform to increase knee flexion and range of motion, while the back leg assists with balance and stability. Holding dumbbells at your sides challenges the shoulders, traps, and upper back isometrically, while the lowered hip position engages the glutes and hamstrings through a deeper stretch. The elevated stance also activates the adductors and calves for stabilization, and the core muscles work to keep the torso upright throughout the movement, making it an effective full-body stability and leg-strength builder with a primary focus on the quads.
How to Perform
Place a low platform in front of your lead foot, step into a stable split stance, hold the dumbbells naturally at your sides, and keep your gaze forward.
Lower your body by bending both knees together, allowing your back knee to move straight down until it lightly contacts the floor under your hip.
Press firmly through the elevated front foot, straightening the front leg to rise back to the starting position while keeping your torso controlled.
Maintain balance, alignment, and steady tension as you move through each rep.
Continue for the required number of repetitions before switching sides if needed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid using the elevated setup until you can perform the basic bodyweight split squat with full control, since increasing the range without proper stability can lead to poor mechanics.
To highlight the quads, choose a slightly shorter stance and push upward through the ball of your front foot during the ascent.
To shift more work to the glutes and hamstrings, lengthen your stance a bit and drive upward through your front heel.
If you tend to arch your lower back too much, allow a small amount of forward torso lean to help maintain a neutral spine and load the front leg more effectively.
If your front knee collapses inward as you transition from lowering to lifting, place a light band around the knee pulling slightly inward so you can actively press out against it to train proper alignment.
Do not force an overly upright posture; a gentle forward lean with a neutral lumbar spine will support better balance and front-leg engagement.
How Not to Perform
Prioritize a controlled tempo to keep tension on the quads rather than rushing through the movement.
Keep your core tight to support stability and prevent energy leaks during each rep.
Maintain even pressure through the working foot to avoid shifting stress to unintended muscles.
Focus on smooth transitions between the lowering and lifting phases to reduce unnecessary strain.
Use a load that challenges you while still allowing clean, consistent technique.
Keep your upper body steady to avoid using momentum to complete the movement.
Make small stance or posture adjustments to better emphasize the target muscles when needed.
Stop each set before your form begins to break down to protect the joints and preserve quality reps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
