Split Squat Heel Raise

Muscles worked

Setup

1. Stand with feet hip-width apart and take a large step forward into a staggered stance.
2. Lower your hips until your front thigh is parallel to the floor and your back knee is hovering just above the ground.
3. Keep your torso upright, shoulders back, and hands on your hips or at your sides for balance.
4. Ensure your front knee is stacked directly over your ankle in the starting position.

How to do it

1. While maintaining the deep split squat position, exhale and lift your front heel as high as possible by pushing through the ball of your foot.
2. Pause for one second at the peak of the movement to maximize calf contraction.
3. Inhale as you slowly lower the front heel back to the floor with control.
4. Maintain a constant hip height throughout the set; do not allow your body to rise as the heel lifts.

Form checklist

• Keep your hips level and at a constant height throughout the movement.
• Avoid letting the front knee cave inward; keep it tracked over your second toe.
• Maintain a tight core and upright posture to prevent wobbling.
• Ensure the back leg remains static and does not assist in the heel raise.

Pro tips

• Focus on driving through the big toe of the front foot to ensure the medial calf is fully engaged.
• Imagine there is a ceiling just above your head to help you maintain a consistent lunge depth.
• Fix your gaze on a stationary point 5-10 feet in front of you to improve balance.

Make it harder

• Hold a weight in the hand opposite to the front leg to further challenge your core and stability.
• Perform the exercise with the front foot on an elevated surface, such as a weight plate, to increase the range of motion.

Frequently asked

What muscles does the split squat heel raise work?

The split squat heel raise primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the split squat heel raise?

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

Is the split squat heel raise good for beginners?

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

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