Zercher Foot Elevated Split Squat
Also known as: Front Foot Elevated Zercher Split Squat, Zercher FFE Split Squa
Unilateral lower-body exercise performed in a front foot elevated split squat position while holding the load in a Zercher position within the elbows.
Type
Strength
Equipment
Barbell
Difficulty
Advanced
Key Benefits
- Increases split squat range of motion.
- Builds strength in the quadriceps, glutes, and hamstrings.
- Enhances unilateral stability and balance.
- Improves hip and ankle mobility.
- Strengthens core engagement and postural control through the Zercher hold.
- Helps address lower-body strength imbalances.
How to perform
- Place your front foot on a stable elevated platform.
- Position the rear foot on the floor behind you in a split stance.
- Hold the load in the crooks of your elbows using a Zercher position.
- Keep your torso upright and core braced.
- Lower under control by bending both knees to achieve a comfortable full range of motion.
- Drive through the front foot to return to the starting position.
- Complete all repetitions before switching sides.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Adductors
Primary
Calves
Secondary
Abs
Primary