{"id":183958,"date":"2025-10-07T22:02:11","date_gmt":"2025-10-07T22:02:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/183958\/"},"modified":"2025-10-07T22:02:11","modified_gmt":"2025-10-07T22:02:11","slug":"front-foot-elevated-split-squats-will-transform-your-lower-body-strength-heres-how-to-do-them-for-results","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/183958\/","title":{"rendered":"Front foot elevated split squats will transform your lower-body strength \u2013 here’s how to do them for results"},"content":{"rendered":"

Bulgarian split squats<\/a> get a lot of airtime for being the love-to-hate lower-body exercise that delivers a lot of bang for your buck. But, for one reason or another, they aren\u2019t ideal for everyone. Think of front foot elevated split squats as the lesser-known, but still incredibly impactful, sister exercise \u2013 similar in that it’s a compound movement that recruits multiple muscles in the legs, but with a slightly different outcome.<\/p>\n

\u2018A front foot elevated split squat (FFESS) is a single-leg strength exercise that targets the quads, glutes<\/a>, and hamstrings,\u2019 explains PT Leah Georges<\/a>. \u2018It is a great exercise to help increase hip mobility and quad activation due to the elevated front foot.\u2019 What\u2019s especially great about the movement is its versatility and accessibility \u2013 it can be performed pretty much anywhere, using dumbbells<\/a>, kettlebells<\/a>, a barbell or bodyweight<\/a> only, so long as you have access to a small step or platform.<\/p>\n

What muscles do front foot elevated split squats work?<\/p>\n

Front foot elevated split squats primarily target the quadriceps, gluteus maximus and hamstrings. Additionally, they recruit the adductors, core<\/a> and calves \u2013 a real compound exercise<\/a> with big emphasis on the lower body. \u2018Due to greater knee flexion as the front foot is raised up, the FFESS targets the quads more than a Bulgarian split squat (BSS),\u2019 Georges explains. \u2018In a BSS, the shift is towards the glutes and hamstrings (although this can change with torso position). A standard split squat or lunge allows for torso position to play a role in whether the exercise is targeting more of the quads or the glutes.\u2019<\/p>\n

What to Read NextWhat are the benefits of front foot elevated split squats?<\/p>\n

Front foot elevated split squats are great for building strength<\/a> and muscle in the lower body, while reducing pressure on the back knee and lower back in comparison to Bulgarian split squats. \u2018This is due to the front foot elevation minimising stress on the lumbar spine,\u2019 explains Georges. \u2018It\u2019s a great option if you have limited hip extension.\u2019 Additionally, according to Georges, the FFESS is a good choice if you\u2019re looking for a knee-dominant single-leg exercise that improves ankle and hip flexion. \u2018It safely allows for greater range of motion,\u2019 she says.<\/p>\n

Although glute strength seems to be the focal point of many trending lower-body workouts currently, it\u2019s important not to neglect the quadriceps. Strong quads support injury prevention and facilitate everyday movements, including squatting, climbing and standing.<\/p>\n

How to do front foot elevated split squats<\/p>\n

Setup:<\/p>\n

\u2022 Place your front foot on a small platform, step, or weight plate.
\u2022 Step your back foot behind you into a split stance, feet hip-width apart for balance.
\u2022 Keep your torso upright, core braced, and shoulders down.<\/p>\n

How to:<\/p>\n

\u2022 Slowly lower your back knee toward the ground by bending both knees. Keep most of your weight flat through your front foot.
\u2022 Maintain a slight forward lean from the hips without rounding your back.
\u2022 At the bottom position, the back knee should just kiss the floor.
\u2022 Push through your front foot to return to the starting position. Keep the movement controlled and avoid locking out your front knee.
\u2022 Repeat for reps, then switch legs. <\/p>\n

To make the exercise less challenging, Georges recommends using a chair or similar item to hold for support while you become comfortable performing front foot elevated split squats with bodyweight only. \u2018To progress the movement, load it with dumbbells, kettlebells or a barbell, she advises. \u2018Or, try slowing down the eccentric phase to increase the time under tension.’
<\/p>\n

What to know before you try front foot elevated split squats<\/p>\n

\u2018Because the front foot elevated split squat places tension on both the patella and quadriceps tendons, it should be avoided by anyone who has runners knee, patellar tendinopathy, or inflammation in the knee due to injury,\u2019 Georges advises. Similarly, anyone with a hip impingement should also avoid long stances and heavy load. \u2018This can aggravate pre-existing issues,\u2019 she continues. <\/p>\n

Georges recommends wearing flat-soled trainers for performing the exercise, to help you create a sturdy base (cushioned shoes can impact balance), and shares a final top tip: \u2018Always start with the leg you deem to be weaker elevated, then if you don\u2019t make the rep range on the \u201cweaker side\u201d match it on the \u201cstronger side\u201d to help even out any imbalances.\u2019 <\/p>\n

RELATED STORIES\"Headshot<\/p>\n

Abbi Henderson is a freelance journalist and social media lead who covers health, fitness, women\u2019s sport and lifestyle for titles including Women’s Health, Stylist and Marie Claire.<\/p>\n

Before settling in a British seaside town, she spent a couple of years living in Canada, where she contributed to publications such as Best Health, Foodism and Canadian Living, and discovered she is, in fact, a little outdoorsy.<\/p>\n

With a desire to help make healthcare, exercise and sport more accessible to women, she writes about everything from the realities of seeking medical support as a woman to those of being a female athlete fighting for equality.<\/p>\n

She has a personal trainer qualification, a couple of medals from her short time in competitive Irish dancing, and an Arsenal Women season ticket. When she\u2019s not in front of a screen working, she enjoys weightlifting, going for walks and stopping for little treats (matchas and pastries), and trying new recipes (that are almost always pasta-based).\u00a0<\/p>\n