Barbell Front Foot Elevated Split Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the front foot on a low step or plate a few inches high and step the other foot back into a long split stance, back heel raised.
- Keep the torso upright and lower straight down until the back knee is just off the floor.
- Drive up through the front heel without stepping the feet together, finish the reps, then swap legs.
FORM TIPS
- The raised front foot lets the hips sink below the front knee, which stretches the front glute and quad further than a floor split squat. A few inches is enough.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.