Elevated Split Squats

AKA “Romanian lunges” or  “Bulgarian Squat” or “Bulgarian Split Squat”.

The Elevated Split Squats are a great exercise to increase the load on your quadriceps and hamstrings. In addition, you will improve your balance and postural control with the positioning of your elevated and planted foot.

Exercise Details
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  • Belt Level(s)
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  • Muscle Groups
    Hamstrings ,   Quadriceps
  • Equipment

Elevated Split Squats Guide


  1. Find a stable surface about knee height such as a bench, chair, or ledge
  2. Position your feet approximately one arms length away from the elevated surface, face away from the surface
  3. Place one foot on the surface behind you onto the surface and find your balance
    1. Make sure your hips are square with the surface behind you
  4. Bend both legs, driving your back knee towards the ground
    1. Move with control, keep your hands out in front of you for balance
  5. Straighten your legs back to the starting position. This is 1 rep
  6. Repeat for the instructed number of reps, make sure to train both legs.
Key Points:
  • Focus on engaging your core muscles throughout the exercise to stabilize your spine and trunk.

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