The Front-Foot-Elevated Split Squat is a intermediate-friendly dumbbell strength exercise that targets the quadriceps, with the glutes, hamstrings, calves and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Calves, Abs
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Front-Foot-Elevated Split Squat
Place a one to two inch riser on the floor and hold a dumbbell at each side.
Step the working foot onto the riser and the other foot back into a split stance.
Stand tall with the rear heel lifted and your weight on the front foot.
Bend both knees together and lower until the rear knee is just above the floor.
Drive through the front foot and extend the front knee to stand back up.
Finish all reps on one side, then switch the front foot and repeat.
02 The payoff
Why it earns its spot
Trains one leg at a time, so side to side strength differences show up and get fixed.
The raised front foot adds range at the hip and knee without adding load.
The fixed stance needs less balance than a rear-foot-elevated split squat.
03 Don't do this
Common mistakes
Pushing off the rear foot, which turns a single-leg exercise into a two-leg squat.
Letting the front knee collapse inward, which loads the joint instead of the quadriceps.
Using a riser that is too tall, so the hips shift back and the movement becomes a hinge.
Leaning the torso far forward, which moves the work onto the glutes and lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Front-Foot-Elevated Split Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
