Elevated Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench or step, facing away from it.
2. Reach one foot back and place the top of your foot (laces down) or your toes firmly on the elevated surface.
3. Position your front foot far enough forward so that your front shin remains relatively vertical at the bottom of the movement.
4. Square your hips toward the front and engage your core to stabilize your torso.

How to do it

1. Inhale and slowly lower your hips by bending your front knee until your front thigh is at least parallel to the floor.
2. Keep your weight distributed through the mid-foot and heel of your front leg throughout the descent.
3. Exhale and drive through your front heel to return to the starting position using a controlled 2-1-1 tempo (2s down, 1s pause, 1s up).
4. Complete all repetitions on your weaker leg first to manage fatigue before switching sides.

Form checklist

• Ensure your front knee tracks in line with your second toe and does not cave inward.
• Maintain a neutral spine with a slight forward lean to maximize glute and hamstring tension.
• Keep your hips level and avoid letting the hip of the elevated leg hike upward.
• Avoid 'walking a tightrope' by keeping your feet hip-width apart horizontally for better balance.

Pro tips

• For greater glute emphasis, take a slightly longer stride and lean your torso forward; for more quad focus, keep a shorter stride and more upright torso.
• Focus on 'pushing the floor away' rather than just standing up to increase mind-muscle connection in the working leg.

Make it harder

• Add a 3-second isometric pause at the bottom of each repetition to increase time under tension.
• Perform the exercise with a front-foot deficit by standing on a small plate to further increase the range of motion.

Frequently asked

What muscles does the elevated split squat work?

The elevated split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the elevated split squat?

The elevated split squat requires no equipment — just your body weight.

Is the elevated split squat good for beginners?

The elevated split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps