Quads
Front Foot Elevated Split Squat
The Front Foot Elevated Split Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Place a low step or plate about 10 cm high in front of you and hold a dumbbell in each hand.
- Put one foot flat on the step and the other foot about a stride behind on its ball.
- Lower straight down until the back knee is just above the floor.
- Let the front knee travel forward over the toes as the hips sink.
- Push through the front foot to rise, then switch legs after the set.
Tips
- The raised front foot gives extra depth: use it with control.
- Keep the torso upright and the weight on the front leg.
Common mistakes
- Front heel lifting off the step.
- Using the back leg to push up.
- Cutting depth instead of using the extra range.
Muscles worked by the Front Foot Elevated Split Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Front Foot Elevated Split Squat alternatives
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Frequently asked questions
What muscles does the Front Foot Elevated Split Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Front Foot Elevated Split Squat good for beginners?
The Front Foot Elevated Split Squat is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Front Foot Elevated Split Squat?
For example the Barbell Reverse Lunge, Landmine Reverse Lunge and Deficit Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Front Foot Elevated Split Squat harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.