FFE Split Squat - Instructions, Variations & Alternatives

Muscles involved

• Glutes
• Quadriceps
• Abductors

• Adductors
• Hamstrings

Also known as

• Front Foot Elevated Split Squat
• FFESS

How to perform

FFE Split Squat - Starting position

FFE Split Squat - Muscle Under Tension

1. Set up & Starting position (standing)
   This exercise requires a raised surface, ideally not too high, in order to maintain a sufficient load on the front leg. A step or 1 to 2 bumper plates. Make sure your support is stable and solid before performing the movement.
   Start in a split position with your front foot flat on a stable elevated surface (step, plate, etc.) and the heel of your back foot off the ground.

2. Eccentric phase
   Keeping your torso straight, lower your body by bending your legs until your back knee almost touches the floor. Make sure your front knee stays in alignment with your toes and your heel is planted firmly on the raise platform.

3. Isometric hold (optional) - Pause for a moment keeping your upper body braced and tension in your legs.

4. Concentric phase
   Push through both legs to reverse the motion and return to the start position. Repeat to complete all repson one leg, then switch to the other.

Elevating the front foot when performing Split Squat helps to increase the range of motion and enhances the mobility of the hip flexors.

Adjust your leg placement and torso position to suit your goals: bring your feet closer together and keep your torso upright to focus on the quadriceps (increase knee flexion), or widen the stance and slightly lean forward to focus on the glutes (increase hip flexion).

Exercise Alternatives

• Split Squat
• Lunge
• Rear Lunge
• Step Up