Uploaded October 2014 | Updated September 2026, 6 minutes ago
The Split Squat with Elevated Back Foot can provide a better total-body workout than exercises like the Seated Knee Extension. The Seated Knee Extension primarily targets the quadriceps, but misses out on challenges for other important muscles required for strength, stability, and balance used in real life.
To perform the exercise shown in this video, position a bench or step perpendicular to the body. Stand tall 2-4 feet in front of the bench and hold a dumbbell in each hand. Next, shift bodyweight to one leg, lift the opposing leg, and place the lifted leg on the bench behind the body. Keeping the torso upright, lower the hips towards the ground while bending at the hips and knees. Return to the starting position by pushing upward off of the front leg. Repeat for desired number of repetitions on one leg and then switch to the opposing leg.
In the down position, the front knee should be behind the toe. If the knee is in front of the toe, try pushing the hips further back and down or adjust to a longer stride between the front foot and bench.
*To modify the exercise, start with just bodyweight or medicine ball held with both hands in front of the torso.
*To amplify the exercise and increase the stability requirements, replace the bench with a stability ball.
The Split Squat with Elevated Back Foot can provide a better total-body workout than exercises like the Seated Knee Extension. The Seated Knee Extension primarily targets the quadriceps, but misses out on challenges for other important muscles required for strength, stability, and balance used in real life.
To perform the exercise shown in this video, position a bench or step perpendicular to the body. Stand tall 2-4 feet in front of the bench and hold a dumbbell in each hand. Next, shift bodyweight to one leg, lift the opposing leg, and place the lifted leg on the bench behind the body. Keeping the torso upright, lower the hips towards the ground while bending at the hips and knees. Return to the starting position by pushing upward off of the front leg. Repeat for desired number of repetitions on one leg and then switch to the opposing leg.
In the down position, the front knee should be behind the toe. If the knee is in front of the toe, try pushing the hips further back and down or adjust to a longer stride between the front foot and bench.
*To modify the exercise, start with just bodyweight or medicine ball held with both hands in front of the torso.
*To amplify the exercise and increase the stability requirements, replace the bench with a stability ball.
