Legs · Bodyweight
Elevated Split Squat
How to do the elevated split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in a split stance with your front foot raised on a low platform or step and your rear foot planted behind you. Bend both knees to lower straight down until your front thigh passes parallel, then drive through the front heel to stand back up.
- 1Feel your front quad and glute load as you sink into the deeper range
- 2Keep your chest up and drop straight down over the front foot
- 3Drive through the front heel to stand with control
Common mistakes
- Avoid letting the front knee collapse inward
- Do not let the front heel lift off the platform
- Avoid rushing; control the descent and drive
Muscles worked
The elevated split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the elevated split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.