#Front Foot Elevated Split

When you do split squats with your front foot elevated you’ll hit more glutes. When you do split squats with your back foot elevated you’ll hit more quads. When you lunge forward you’ll hit more quad. When you lunge backwards you’ll hit more glute. When you leg press with your feet higher up you’ll hit more glute. When you leg press with your feet lower down you’ll hit more quad.

Think escalator ↘️↖️ not elevator ⬇️⬆️ for your front foot elevated SPLIT SQUAT !!! ❌❌ straight up and down is NOT what we want ✅✅ driving forward then pushing the ground away hard to propel yourself backwards IS what we want! We want to be training knee extension hard on the front leg. Lowering straight up and down is not doing this in a meaningful manner By pushing forward, you are then forcing your knee to extend hard to drive up back up. That action of pushing you backwards to the top is a lot of quads! What we want! So think escalator ↘️↖️ and not elevator ⬆️⬇️ Then secondly The back leg should bend! A split squat is not a true unilateral movement. BOTH legs are being trained The back knee should bend as well. Just not as early in the rep. We don’t want to have a complete straight leg the entirety of the rep. Your range of motion will be minimal Push forward with the front leg with a minimal knee bend in back leg When the front leg begins to fight for more range of motion This is where you then begin to break at the back leg to further lower you down and give you more range The back leg should bend. The back leg is being trained as well! Soooo key takeaways to improving your split squat 1 - think ↘️↖️ over ⬇️⬆️ 2 - the back leg should have a knee bend as well to finish the rep Simple tips like this will literally change your split squat completely Good luck @laurensimpson ❤️

Cbum performing front foot elevated split squats with perfect form Comment “CBUM” and I’ll send you the 8 day workout split Cbum used to win his 5th Olympia @cbum

Ćwiczenie które kapitalnie wpływa na funkcjonowanie mięśni w obrębie biodra - front foot elevated smith split squat #podsztanga #powerlifting #siłownia

Front-foot elevated split squats: More range, more control, more strength where it actually matters quads, glutes, hamstrings, ankles, hips, and core. Perfect for anyone who: ✔ wants to build muscle ✔ fix imbalances ✔ move better ✔ squat deeper ✔ and get stronger one leg at a time. Simple, brutal, effective. Not fancy just results.

Front Foot Elevated Split Squat Breakdown • Many people use split squat variations but most often they arbitrarily chose what variation, loading strategy, and overall execution arbitrarily. • Here I am doing a Front Foot elevated Split Squat (FFESS) with a dumbbell goblet hold. This strategy moves your center of mass back in this case allowing for a more quad dominant emphasis. • Additionally, this execution can serve to focus on i@proving mobility insofar as the front leg getting into greater knee flexion and the rear hip getting into a great degree of extension and a loaded stretch for the tissues on the anterior/front of the thigh and hip. • If you have a goal of achieving either of the aforementioned outcomes you may want to choose this overall execution and setup of a split squat. • Online Coaching & In-Person (Las Vegas) Training Inquiries: [email protected] www.besickfit.com

💥 Front Foot Elevated Split Squat - A simple tweak increasing range of motion under load, can lead to big benefits 👇 ✅ Builds single-leg strength & balance ✅ Effectively targets glutes & quads ✅ Improves hip mobility & flexibility ✅ Can reduce stress on the lower back Great for injury rehab, training for performance, or just moving better day-to-day! 💾 If you’ve found this helpful or know someone who might, then be sure to like, share and save for future reference! 🔸 Always be sure to seek professional medical advice if suffering with pain or physical restrictions, to ensure a tailored approach to care can be taken #PhysioTips #RehabExercises #MoveBetter #InjuryRecovery #SingleLegStrength #StrengthTraining #HealthyMovement

Front Foot Elevated Split Squat - and why I love it 🙌🏼 . A front foot elevated split squat is a great option to help someone push their center of mass back. Do you feel hingey in your squats or lunges? This may be a great option for you. . If you’re in an anterior tilt or feel super hingey in your squats/lunges, a front foot elevated variation can really help make it easier to maintain a stacked position. Extra bonus: if I stay in the mid-range position, it’s: - Extra spicy - Great for driving more internal rotation - If you’re in an anterior tilt, this position can also be helpful for finding length in the back of the pelvic floor/getting length in the glutes (we are facilitating more IR at the pelvis) - Teaching more control, especially for someone with a bit more laxity (that’s me!) . You can hold a contralateral (opposite) load to facilitate more adductors and help that “shift” into the working hip OR if I’m someone that struggles with my knees caving in a bit, I can hold the weight on the outside of the leg. . A front foot elevated variation if one of my favorite for mamas, and I program it often. I recommend using a short bench or book vs a yoga block at first, which can be a little wobbly :) . If you still struggle to maintain a more upright position, you can also try holding a TRX or dumbbell as a counterweight, and play with references for the feet. . Give it a try and let me know what you think. Just programmed a few isometric FFE variations for a client. Also great to implement when thinking about the pelvic floor! Curious 👀 I’d love to chat about training for YOU 💪 . xoxo, Erica

Front foot elevated split squats are still good too. However, if you really want to increase the range of motion you should elevate both feet instead. FFE split squats will limit your ability to stand all the way upright at the top of the movement. Elevating both feet eliminates this problem. If you have any questions, comment below. Take the guesswork out of your training. Shoot me a DM to find out more about coaching and programming options to help you dominate your goals. - - - - - #coach #coaching #jump #jumping #athlete #athletic #strengthandconditioning #strengthcoach #plyo #plyometrics #athletetraining #athleticdevelopment #sportperformance #sportperformance #powerdevelopment #olympicweightlifting #cleanandjerk #powerclean #squat #squats #legday #sprint #sprinting #speeddevelopment #powerlifting #basketball #basketballtraining #football #footballtraining

Front foot elevated split squats are a great exercise to bias more quads... Make sure you're really trying to drive that knee forward over your toe This is a great exercise that is transferable to a squat if you struggle with depth in a squat

Why should you utilise a front foot elevated split squat? A split squat is a great unilateral exercise that is commonly used. However, the floor tends to be a bit of a limiter when it comes to range of motion. By raising the front foot, you'll be able to get more depth, which allows for increased knee and hip flexion. This extra range of motion will lead to greater muscle fibre recruitment and force output, allowing you to be a force on the field, mats, court, *insert other sporting arena* You don't always have to train through deep ranges of motion, and your sport may not regularly expose you to these positions... But when it does, you'll be glad you've got strength through these ranges!

A front foot elevated Jefferson split squat drives good positions while taking us through full ranges of motion in hip flexion and hip extension. We love this during the early offseason to develop good patterns and build some capacity of the lower half. We typically go tempo reps for 30-60s. Leg pump guaranteed 🔥 #exercise #training #offseason #splitsquat