The FFE split squat is very similar to the classic split squat. The difference is a slight elevation of 7-15 cm, which gives you more range of motion.
Exercise
Front Foot Elevated Split Squat
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at the side of your body.
2
Take a lunge forward with your left leg. Your left leg is now in front of you at a height of 7-15 cm. The knee joint is above your ankle (knee bent at 90°). Your right leg is bent at an angle of approx. 90° and your knee is under your hip on the floor. Your upper body remains upright. Breathe in
3
Go down until at most your back knee touches the floor.
4
Press up again and exhale. You have now completed one repetition with your left hand. Repeat this process until you have completed the specified number of repetitions. Then it's the other side's turn
Tip
Engage your core muscles and maintain your body tension throughout the exercise. Keep your back straight and upright throughout the exercise. Do not bend your upper body forward!
Do the lunge straight forward so that you are in a stable position. Push your front knee straight forward so that it is in line with your foot. Push your front knee forward until it is over your ankle. Make sure that your knee and ankle joint remain stable and your hip remains horizontal.
Always ensure correct execution first. Only add weight when the form of your movement is stable. Keep the weight steady and avoid swinging.
Muscle groups
Primary
Gluteus Maximus
Secondary
Thigh (quadriceps)
Tertiary
—
Equipment
Dumbbell
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