A split squat with the front foot raised on a low step or plate. The elevation increases range of motion for a deeper stretch on the quads and glutes.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Place your front foot on a stable step or plate 5–15 cm high and set your rear foot back in a staggered stance. Hold dumbbells at your sides.
Brace and lower by bending both knees.
Let your back knee travel down below the level of the front platform as mobility allows.
Keep the front heel down and torso tall.
Drive through the front foot to return to the top.
Complete all reps, then switch sides.
Breathing: Inhale as you lower, exhale as you rise.
Sink into the stretch
Front heel heavy
Control the bottom
Using a platform that is too high
Bouncing at the bottom
Leaning onto the back leg
Use a stable, non-slip platform.
Increase depth gradually over sessions.