Legs · Bodyweight
Split Squat Heel Raise
How to do the split squat heel raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand in a split stance with one foot forward and one foot back, feet about shoulder-width apart. Lower into a split squat until your front thigh is near parallel to the floor, then drive up and add a heel raise at the top by pressing through the ball of your front foot. Lower the heel, descend again, and repeat before switching sides.
- 1Drive through your front heel out of the squat, then push onto the ball
- 2of the foot for the calf raise
- 3Feel your quads and glutes working through the squat and your calf finishing the rep
- 4Keep your torso tall and core braced throughout
Common mistakes
- Don't let your front knee collapse inward
- Avoid rushing the heel raise; pause and squeeze at the top
- Don't let your back arch or your hips twist
Muscles worked
The split squat heel raise mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the split squat heel raise 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.