Also known as: bulgarian split squat, rear foot elevated split squat, rfess, bulgarian squat, rear elevated lunge

What is Split Squat Elevated?

The Split Squat Elevated is a single-leg bodyweight exercise that strengthens the quadriceps, hamstrings and glutes while improving balance and hip stability. It's a medium-level movement that emphasizes proper knee tracking, controlled descent, and heel-driven ascent to build strength and reduce imbalances.

How to Do Split Squat Elevated

  1. Set stance: Place front foot on a stable elevated surface, rear foot behind; toes pointing forward and spine neutral. Keep hips square and shoulders relaxed.
  2. Brace core: Tighten your core and keep the chest tall to protect the lower back and maintain upright torso throughout the movement.
  3. Descend slowly: Bend the front knee and lower with control, driving the knee forward over the toes while keeping weight toward the front heel.
  4. Pause and engage: Pause briefly at the bottom, press the shin into the elevated surface to feel quad engagement and ensure ankle mobility.
  5. Drive up: Push through the front heel, extend the knee and hip to return upright under control. Repeat reps then switch sides.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Set up in a split stance, with your front foot elevated on a stable surface. Toes pointing forwards, and spine neutral.

Start bending the front knee, and stay upright as you descend into the squat. Drive the knee forwards over the toes, and tracking in line with the foot.

Pull yourself as deep as you can, and pause in the bottom position - keep driving the knee forward, you should feeling your shin & the top of your foot engaging.

Then push through the heel and return to the start. Repeat for repetitions & switch sides
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Split Squat Elevated?

It builds single-leg strength, improves quad and glute development, enhances balance and hip stability, and helps correct side-to-side imbalances without requiring equipment.

What common mistakes should I avoid?

Avoid leaning forward, letting the front knee collapse inward, and bouncing at the bottom. Keep a neutral spine, track the knee over the toes, and use slow, controlled reps.

How can I progress or regress this exercise?

Progress by adding weight, elevating the front foot higher, or increasing range of motion. Regress by lowering elevation, reducing range, or using support for balance.