Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Front-Foot-Elevated Split Squat

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Dumbbells, Weight plate

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Front foot on a plate or low step
  2. 2Lower until the back knee nearly touches the floor
  3. 3Lean slightly forward to load the quads

Most common mistake

Bouncing out of the bottom.

Watch a demo

Good for

  • Top 10 for quads
  • Loads the muscle while it’s stretched

Compare with

vs Single-Leg Leg Pressvs Safety Bar Squatvs Heels-Elevated Goblet Squat
A
For quads
#5 of 33
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionStrong
Loaded stretchExcellent
ProgressionStrong
Low costStrong

Raising the front foot buys extra depth, and the quads work hardest in that stretch.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AHeels-Elevated Goblet SquatDumbbell

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