VIDEO DEMO
Front-foot-elevated split squat
Regression of ATG Split Squat
REGRESSION · HOW TO DO IT
Front-foot-elevated split squat
These steps are written specifically for the Front-foot-elevated split squat. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Front-foot-elevated split squat. Take a long split stance and use a rack or wall for balance. Keep the front foot flat.
- 02Move the pattern
Lower the back knee as the front knee travels forward over the toes. Keep your chest tall.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish with control
Pause at the deepest position you can control, then push through the front foot to stand. Stay tall and own the bottom.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 01
Front-foot-elevated split squat
Sets: 3–4 · Reps: 5–8 controlled per side
Front-foot-elevated split squat is a regression of ATG Split Squat. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The front knee and ankle travel into their deepest usable positions while the back hip extends. It is a practical way to own length under control, one side at a time.