TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Quads

Front-Foot-Elevated Split Squat

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Dumbbells, Weight plate

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Front foot on a plate or low step
  2. 2Lower until the back knee nearly touches the floor
  3. 3Lean slightly forward to load the quads

Most common mistake

Bouncing out of the bottom.

Watch a demo
A
For quads
#5 of 33
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%4/5
Low cost · 20%4/5

Raising the front foot buys extra depth, and the quads work hardest in that stretch.

How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AHeels-Elevated Goblet SquatDumbbell

Takes

None yet
Free account needed to post
280