Front Foot Elevated Split Squat (Trap Bar)

A split squat variation with your front foot elevated on a 4-6 inch platform, increasing range of motion and emphasizing quad development.

Instructions

1. Place your front foot on an elevated platform (4-6 inches) and stand facing forward.
2. Position your rear foot back in a staggered stance.
3. Hold the trap bar at your sides with a neutral grip.
4. Lower your body by bending your front knee until it reaches approximately 90 degrees.
5. Keep your torso upright and front shin relatively vertical.
6. Push through your front foot to return to the starting position.
7. Complete all reps on one side before switching legs.

Tips

• The elevation increases range of motion, intensifying quad activation.
• Keep most of your weight distributed through your front leg.
• Maintain an upright torso to emphasize the quads rather than glutes.
• Use a controlled tempo and avoid bouncing at the bottom.
• This is an excellent variation for building quad strength and addressing imbalances.