Execution form
- EquipmentDumbbell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee
- One side at a time
How to do the Front-Foot-Elevated Split Squat
Set up. Place your front foot on a low, stable step and take a long split stance, holding a dumbbell in each hand.
- Lower the back knee toward the floor.
- Let the front knee travel forward over the toes.
- Drive through the front foot to rise.
- Finish the set and switch legs.
Form cues
- Keep most weight on the front foot.
- Keep the torso upright.
- Use the extra depth slowly.
Common mistakes
- Raising the front foot so high that you lose balance.
- Letting the front knee cave.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Adductors.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Front-Foot-Elevated Split Squat, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Hip Abduction Same legs session: it trains the abductors.
- Lateral Lunge Often left out: it trains the adductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Front-Foot-Elevated Split Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Front-Foot-Elevated Split Squat 3 × 6 to 15 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Hip Abduction 3 × 12 to 25 reps
- Lateral Lunge 3 × 6 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Split Squat
Bodyweight
Gym or cable swap
Smith Machine Split Squat
Smith machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Split Squat.
Other variations of the Split Squat: Skater Squat and Smith Machine Split Squat.
Do before it: Split Squat (same movement, lighter), Couch Stretch (hip range), Bodyweight Squat (same movement, lighter) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Front-Foot-Elevated Split Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Front-Foot-Elevated Split Squat?
Set up: Place your front foot on a low, stable step and take a long split stance, holding a dumbbell in each hand. Steps: 1. Lower the back knee toward the floor. 2. Let the front knee travel forward over the toes. 3. Drive through the front foot to rise. 4. Finish the set and switch legs. Form cues: Keep most weight on the front foot. Keep the torso upright. Use the extra depth slowly. Common mistakes: Raising the front foot so high that you lose balance. Letting the front knee cave.
What muscles does the Front-Foot-Elevated Split Squat work?
It trains the quads as its main target and works the glutes and adductors on the way.
What can I do instead of the Front-Foot-Elevated Split Squat?
At home: Split Squat. In a gym: Smith Machine Split Squat. Each trains the same main muscle.
What should I pair the Front-Foot-Elevated Split Squat with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Hip Abduction and Lateral Lunge.
How heavy should the Front-Foot-Elevated Split Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.