What is Split Squat Elevated?

The Split Squat Elevated is a medium-level single-leg lower-body exercise performed with the front foot raised, targeting the quadriceps, hamstrings and glutes. It builds unilateral strength, balance and hip mobility while placing more load on the front leg than a standard split squat.

How to Do Split Squat Elevated

  1. Set up stance: Place front foot on a stable elevated surface, toes pointing forward, back foot staggered. Keep spine neutral and shoulders over hips.
  2. Brace your core: Tighten your core and breathe deeply, keeping an upright torso. Engage glutes to protect the knee and maintain balance throughout the movement.
  3. Lower with control: Bend the front knee slowly, driving it forward over the toes while tracking in line with the foot. Descend until comfortable depth.
  4. Pause at bottom: Hold a controlled pause at the bottom for one second, keeping the knee aligned and feeling the shin and top of the foot engage.
  5. Drive through heel: Press through the front heel to extend the knee, exhale as you return to start. Reset alignment and repeat for reps, then switch sides.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Set up in a split stance, with your front foot elevated on a stable surface. Toes pointing forwards, and spine neutral.

Start bending the front knee, and stay upright as you descend into the squat. Drive the knee forwards over the toes, and tracking in line with the foot.

Pull yourself as deep as you can, and pause in the bottom position - keep driving the knee forward, you should feeling your shin & the top of your foot engaging.

Then push through the heel and return to the start. Repeat for repetitions & switch sides

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Split Squat Elevated?

Split Squat Elevated improves unilateral leg strength with extra emphasis on the quadriceps, while also engaging hamstrings and glutes. It enhances balance, hip mobility and can correct side-to-side imbalances when performed with controlled range of motion and consistent reps.

What common mistakes should I avoid?

Avoid common errors: leaning the torso forward, letting the knee collapse inward, placing the front foot too high, or pushing through the toes. Maintain an upright chest, align knee over the foot, and drive through the heel for safe, effective reps.

How can I progress this exercise or find alternatives?

To progress, add dumbbells or a weighted vest, increase front foot elevation, or slow the eccentric tempo. Alternatives include Bulgarian split squats, reverse lunges, step-ups, or single-leg squats. Scale down by lowering elevation or performing supported split squats.