Bodyweight Split Squat Front Foot Elevated

Muscles worked

Setup

1. Place your front foot firmly on a stable 2-4 inch platform or step.
2. Step your other foot back into a long split stance, balancing on the ball of the rear foot.
3. Ensure your feet are hip-width apart rather than in a straight line to maintain lateral stability.
4. Stand tall with your core engaged and hands either on your hips or held at chest height for balance.

How to do it

1. Inhale and lower your hips vertically until your back knee is hovering just above the floor.
2. Allow the front knee to travel forward toward the toes while keeping the front heel glued to the platform.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position.
4. Perform all repetitions on one leg before switching to the other side.

Form checklist

• Keep the front heel firmly planted on the step throughout the entire movement.
• Ensure the front knee tracks in line with your second toe, avoiding any inward collapse.
• Maintain a neutral spine and avoid excessive arching of the lower back.
• Keep the majority of your weight (roughly 70-80%) on the elevated front leg.

Pro tips

• To maximize glute recruitment, lean your torso slightly forward while keeping your back straight.
• Focus on a slow, controlled eccentric phase (3 seconds down) to increase time under tension and improve stability.
• Think about 'sinking' into the front hip at the bottom to achieve a deep stretch in the glutes.

Make it harder

• Increase the height of the front platform to further extend the range of motion.
• Incorporate a 2-second pause at the bottom of each repetition to remove elastic momentum.

Frequently asked

What muscles does the bodyweight split squat front foot elevated work?

The bodyweight split squat front foot elevated primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the bodyweight split squat front foot elevated?

The bodyweight split squat front foot elevated requires no equipment — just your body weight.

Is the bodyweight split squat front foot elevated good for beginners?

Yes. The bodyweight split squat front foot elevated is a beginner-friendly movement and a strong foundation to build on.

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