Elevated Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bulgarian Split Squat
How to: Elevated Split Squat
- Stand a few feet in front of a bench or elevated surface.
- Place one foot on the elevated surface behind you.
- Lower your body into a squat by bending your front knee, keeping your torso upright.
- Ensure your front knee stays behind your toes as you lower yourself down.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions on each leg.
Common Mistakes
- Letting the front knee go past the toes during the squat.
- Rounding the back instead of maintaining a neutral spine.
- Not using a full range of motion.
Modifications
- Use a lower surface for the front foot if flexibility is limited.
- Perform without weights initially to focus on form.
Tips
- Keep your front knee aligned with your foot to avoid strain.
- Engage your core throughout the movement for stability.
- Control the motion to maximize muscle engagement.
Elevated Split Squat Alternatives
Tags
lower body
thighs
quadriceps
hamstrings
strength training
bodyweight