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Also known as: Front foot elevated ATG Lunge, Front foot elevated split squat, Leg Press Lunge, Incline ATG lunge, Incline split squat.

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Technique

  1. Stand a short distance away from a raised surface and place one foot on it.
  2. Slowly bend your front knee all the way.
  3. Pause at the bottom and then extend your front leg to smoothly return to the starting position.

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Form tips

  • Keep your torso upright and neutral throughout the whole exercise.
  • Aim to reach full Knee flexion of your front leg in the bottom position.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Glutes
  • Hamstrings
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextensionflexion
Hipextension
trains stretches

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Progressions

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Deep lunge

Novice
e148

Weighted deep lunge

Novice

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Regressions

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Assisted incline lunge

Beginner
e0sv

Assisted deep lunge

Beginner
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Wall lunge

Beginner
e02b

Bulgarian split squat

Novice
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Step up

Novice
e133

Weighted bulgarian split squat

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.