This version has two benefits, says David Otey, personal training manager at Equinox Sports Club New York. First, it improves mobility in your working leg since it allows for a deeper squat. Second, it gives you two stable bases of support, with the front foot planted on a platform and the back foot in contact with the floor.
Building strength and balance in this position will help you maintain proper form during the other variations, Otey says. This is especially true for the Bulgarian split squat, which compromises your stability since you can’t grip with your back foot.
The bottom line:
Everyone can benefit from performing front-foot elevated split squats twice per week. Complete 4 sets of 8 reps per side, with arms extended down and a dumbbell in each hand. Otey suggests going as heavy as you would for shoulder presses and using a platform no more than six inches tall.