Elevated Foot One Offset Squat
The Elevated Foot One Offset Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: yoga block.
Required Equipment
Elevated Foot One Offset Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
How to do the Elevated Foot One Offset Squat
Setup
Place a yoga block or a small, stable platform slightly behind and to the side of you. Position one foot firmly on the floor and the other foot elevated on the block. Keep your feet at a distance that feels stable for a split-squat position.
Movement
Clasp your hands in front of your chest to maintain balance and engagement through your core.
Inhale as you hinge slightly at the hips and bend both knees, lowering your hips toward the ground.
Focus on pushing the hips back and down, keeping the weight evenly distributed between the front leg and the elevated leg.
Ensure your front knee tracks in line with your toes.
Exhale as you press through the mid-foot of your front leg to return to the standing position.
Maintain a neutral spine throughout the movement by bracing your core.
Elevated Foot One Offset Squat FAQs
What muscles does the Elevated Foot One Offset Squat work?
The Elevated Foot One Offset Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Elevated Foot One Offset Squat?
Yoga block.
Is the Elevated Foot One Offset Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elevated Foot One Offset Squat go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.