Video Demonstration
The Front Foot Elevated Split Squat is a strength training exercise that will increase the power in your lower body.
This exercise is will also help to stretch your hips. If you spend a lot of time sitting this will help you to increase your mobility and flexibility.
Having your front leg elevated will help to increase the range of motion compared to other types of split training
Many people find that having the front leg raised instead of the back leg makes balancing less complicated in comparison.
Keep reading to learn how to perform this exercise with video and image examples.
A written step by step description detailing how to perform the movement. It's difficulty level. The different pieces of equipment required and the muscles that get worked.
The benefits it offers when you include it in your training routine. Some training tips to keep in mind and Alternate exercises that you can use to get similar benefits.
Front Foot Elevated Split Squats How to Guide
Image Example
Step by Step Description
Step 1: Place your front foot flat on a raised platform. Use the other leg and step backward between 3 to 4 feet depending on your height. Your back legs heel should be lifted off of the ground. You also need to keep your back leg as straight as you can.
Step 2: Inhale, Bend your front knee and slightly move your body should move forward as you lower your body. Keep your back leg as straight as your level of flexibility will allow you to.
Step 3: When you reach the bottom position exhale and reverse direction. Again keep the back leg as straight as possible and use the heel of your front leg to push your body upwards.
Difficulty Level
This movement gets rated at an intermediate difficulty level.
It should get used by lifters who have several months or more of lifting under their belt.
Equipment Required
The first piece of material you will need is a platform to place your front foot.
A pair of dumbbells or a barbell are technically not required but are veery useful tools to use when performing this lift.
Muscles Worked
The Split Squat will work your Quadriceps, Glutes, Hamstrings and the Calves.
Benefits of the Dumbbell Squat Snatch
This lift is a safer method than its counterpart the Bulgarian split squat.
Single leg training is a useful tool to make sure that you are not developing more strength in one leg than the other (muscle imbalance).
It is also a useful way to correct any muscle imbalances you may have in your lower body.
When using a barbell, you can use a lighter weight compared to regular squats. Using a lighter weight reduces the pressure on your spine.
With the front foot elevated your upper body will lean forwards slightly. Being in this position will keep the tension on your front leg.
Being in This position increases the hypoxic environment, stimulating more muscle and metabolic damage for growth while building tons of unilateral strength and stability.
Training Tips
Try not to let your knee go past your toe. When your body is in this position, there is extra stress exerted on your knee joint and its ligaments.
The heel of your back leg should be off of the floor. The ball of your foot needs to stay firmly planted on the floor.
Try to keep your shoulders over the hips while you perform this lift.
When you are lowering your body, you also need to move it forwards slightly. Doing this will help to increase the stretch to your hips.
Alternate Exercises
- Bulgarian split squat
- Single Leg Box Squats
- Goblet Split Squat
Inclosing
Single leg training can help you to reduce the load on your spine while still giving your legs a very challenging workout.
If you are new to this lift, begin with just your body weight and practice your technique.
Overtime use progressive overload (where you gradually add weight or more reps/sets) to keep progressing with this lift.
If you have never performed single leg training, this is a good exercise for you to start your single leg training.
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