Dumbbell exercise

Front-Foot Elevated Split Squat (Dumbbell) form, muscles worked, and workout tracking

The front-foot elevated split squat places the lead foot on a low platform while holding dumbbells, increasing the depth of hip and knee flexion available to the front leg and emphasizing the glutes and quadriceps through a longer range of motion. Lifters use it to build single-leg strength and hypertrophy while improving hip mobility, and the elevation makes it a useful progression when standard split squats feel too shallow.

Front-Foot Elevated Split Squat (Dumbbell) illustration

How to do Front-Foot Elevated Split Squat (Dumbbell)

  1. 1Place a low step or plate stack in front of you, hold a dumbbell in each hand, and set your front foot fully on the platform.
  2. 2Step your rear foot back into a split stance and square your hips toward the platform.
  3. 3Brace your core, inhale, and lower your back knee toward the floor, letting the front knee travel forward over the toes.
  4. 4Keep your torso mostly upright and avoid pushing off the rear leg or letting the front knee cave inward.
  5. 5Exhale as you drive through the whole front foot to stand, finishing all reps before switching legs.

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Track Front-Foot Elevated Split Squat (Dumbbell) in Plates

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