Intermediate
Elevated Front-Foot Barbell Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Elevated Front-Foot Barbell Split Squat is an excellent exercise that strengthens the quadriceps, medial hamstrings, and adductors. The exercise also helps to re-establish normative flexibility of the hip flexors, specifically the iliopsoas and the rectus femoris.
Exercise Instructions
-
Step 1
Put a loaded barbell across your upper back using an overhand grip. Stand in a chessboard position with one foot in a small box and the back foot about two to three feet from the front. -
Step 2
Lower your torso until your thigh is at least parallel to the floor. Pause, then push up with your front foot to return to the starting position.
Muscle Groups
Elevated Front-Foot Barbell Split Squat targets Calves, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Do not allow the knee of the grounded leg to sag inward.
- Make sure you drop into a squat with your hips instead of pushing your knee forward.
- Make sure your back foot is far enough behind the box.
Barbell Split Squat
Intermediate
Barbell Lateral Lunge
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