SquatDBBox
Static split squat with the front foot elevated 2-6 inches, increasing knee flexion range of motion and quad demand while reducing ankle dorsiflexion requirements versus a flat-ground split squat.
Demo: Exercise Demo
Sets
3
Reps
8-12 per side
Rest
1:15
Contraindications
Increases knee flexion demand — regress elevation height if knee pain occurs. A well-regarded tool for correcting ankle mobility deficits per physical therapy literature.Setup
Place the front foot fully on a low block/plate (2-6 inches). Step the back foot into a normal split stance, heel elevated.
Execution
- 1Descend by dropping the back knee straight down
- 2Allow the front knee to travel forward over the toes
- 3Keep the front foot flat on the elevation throughout
- 4Reach maximum comfortable depth
- 5Drive through the front foot to return to standing
Key cues
- Front heel never leaves the block
- Knee travels forward over the toes — that's fine here
- Chest stays tall
- Weight even across the whole front foot
- Control the descent
Common faults
- Front heel lifting off the elevation
- Excessive forward torso lean/collapse
- Knee caving inward
- Elevation too high for current mobility
- Rushing the eccentric phase
Tweaks
- Increase elevation height gradually as mobility improves
- Add dumbbells for load
- Pause at the bottom for extra time under tension
Regressions
Progressions
Muscles
Primary: Quadriceps
Secondary: Gluteus Maximus, Adductors, Core
Notes
Squat University specifically recommends this variation before bilateral back/front squats to teach knee-over-toe patterning safely.
Sources
- Split Squat - Front Foot Elevated
- Front Foot Elevated Split Squat - When and why should you use this variation
Attribution: Squat University / Dr. Aaron Horschig