Legs · Compound

Front Foot Elevated Split Squat

A split squat variation with the front foot on a small platform, increasing range of motion and quad activation. The extra depth lets the front knee travel further, loading the quads through a range a flat-floor split squat never reaches. It is one of the best knee-strengthening exercises available when the depth is built up gradually.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Bodyweight Compound Lunge
front-foot-elevated-split-squat-poster
  • Level Intermediate
  • Equipment Bodyweight
  • Primary Muscles Glutes, Hamstrings, Quads
  • Movement Compound Lunge

Demonstration

Watch the Form Demo

Technique

How to Do the Front Foot Elevated Split Squat

  1. Place a plate or low step two to four inches high in front of you.
  2. Set your front foot fully on the platform and step your back foot into a split stance behind you.
  3. Keep most of your weight through the front heel.
  4. Brace and lower straight down until the back knee approaches the floor.
  5. Drive through the front foot to stand, without pushing off the back leg.
  6. Complete all reps on one side before switching.

Anatomy

Muscles Worked

legs
Primary muscles
Hamstrings Quads
Secondary muscles
Glutes

Do This

Form Cues

  • Put the front foot on a plate or low step, two to four inches high.
  • Keep the weight through the front heel.
  • Drop the back knee straight down rather than travelling forward.
  • Let the front knee travel forward over the toes as you sink. That extra travel is the point of the elevation.

Avoid This

Common Mistakes

  • Using a platform so high that the hips cannot stay square.
  • Pushing off the back foot.
  • Letting the front knee cave inward at the bottom.
  • Avoiding the deeper knee bend the platform exists to create, which turns it back into a normal split squat.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Muscle Gain Program 4-Day Glute & Lower Body Plan

4-Day Glute & Lower Body Plan

A four-day lower-body focused split built to grow the glutes, hamstrings, and quads, with enough upper-body work to stay balanced.…

Duration 8 Weeks
Frequency 4x / Week
Level Intermediate
Read guide →
Home Workout Program 4-Day Upper Lower Dumbbell Plan

4-Day Upper Lower Dumbbell Plan

A complete four-day upper/lower split you can run at home with nothing but a pair of adjustable dumbbells and a…

Duration 8 Weeks
Frequency 4x / Week
Level Beginner
Read guide →
Muscle Gain Program 6-Day Push Pull Legs Plan

6-Day Push Pull Legs Plan

The classic high-frequency push/pull/legs split run six days a week. Each muscle group trained twice, high volume, built for advanced…

Duration 8 Weeks
Frequency 6x / Week
Level Advanced
Read guide →
Fat Loss Program 8-Week Barbell Fat Loss Program

8-Week Barbell Fat Loss Program

A strength-first approach to fat loss. Three full body sessions per week built around the squat, deadlift, and overhead press,…

Duration 8 Weeks
Frequency 3x / Week
Level Intermediate
Read guide →
Muscle Gain Program 8-Week Muscle Building Plan

8-Week Muscle Building Plan

Four days per week, upper/lower split, designed to build muscle in a calorie surplus. Compound lifts drive the session, isolation…

Duration 8 Weeks
Frequency 4x / Week
Level Intermediate
Read guide →
Home Program Bodyweight Glute Building Program

Bodyweight Glute Building Program

Build stronger glutes at home with zero gym equipment. Three sessions per week using your bodyweight, each session focused on…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →