Uploaded August 2026 | Updated September 2026, 3 weeks ago
This setup is a leg destroyer... in a good way. This is an elevated split squat done with the front foot on a Step riser and the back foot on the face of a decline bench.
Aside from the increased range of motion you get from the setup, I find the angle of the decline bench for the back foot locks me into the movement better (almost like starting blocks for sprinters).
Because of the angle, the back leg is more effectively able to exert forward pressure during the exercise, especially as you fatigue towards the final reps of the set.
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Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
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** IMPORTANT...The main issue with this one is balance, so if you find balance to be a challenge for you, hold a dumbbell or kettlebell in one hand and hold something solid with the other (just set up beside a machine or rack or something).
Another key point is don't line up your back foot directly behind your front foot - you want a bit of horizontal separation so that you have a bit wider base of support to balance with.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This setup is a leg destroyer... in a good way. This is an elevated split squat done with the front foot on a Step riser and the back foot on the face of a decline bench.
Aside from the increased range of motion you get from the setup, I find the angle of the decline bench for the back foot locks me into the movement better (almost like starting blocks for sprinters).
Because of the angle, the back leg is more effectively able to exert forward pressure during the exercise, especially as you fatigue towards the final reps of the set.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
** IMPORTANT...The main issue with this one is balance, so if you find balance to be a challenge for you, hold a dumbbell or kettlebell in one hand and hold something solid with the other (just set up beside a machine or rack or something).
Another key point is don't line up your back foot directly behind your front foot - you want a bit of horizontal separation so that you have a bit wider base of support to balance with.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
