Front Foot Elevated Split Squat

ExercisesGeneral Training
Written By

The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle mobility and knee strength as well as lengthen the hip flexors of the trailing leg.

Cues:

  • Lunge until the hamstring covers the calf and squeeze into this position actively at the bottom of each rep

  • Keep the back knee off the floor in the bottom

  • It can help to drive the heel backwards to encourage straightening of the trailing knee in the deepest portions of the lunge

  • Maintain a perfectly upright torso

  • Straighten the front knee at the top and keep the back knee bent

  • Hold onto something to assist the movement as needed and work with less than bodyweight

Mistakes:

  • This is a deep lunge, but you should only lunge as deep as is pain free. Do not cause pain in the knees or hips.

  • Leaning forward or shifting the hips to stand

  • Resting the back knee on the ground

  • Straightening the back leg at the top

Previous

Headstand
Next

Lateral Step Up - Deep