Heel Split-Squat Raise
Build strength & balance! This split-squat targets your glutes, quads, & calves. Raise the heel for an extra burn!
The Heel Split-Squat Raise mainly works the quads and calves / shins, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Heel Split-Squat Raise Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Heel Split-Squat Raise Variations and Alternatives
How to do the Heel Split-Squat Raise
Starting Position:
Stand upright with your feet hip-width apart.
Take a step back with your right foot, positioning it behind you.
Keep your left foot flat on the ground while your right heel is lifted off the floor.
Lowering Phase:
Bend your left knee as you lower your body towards the ground.
Keep your right knee bent and drop your right knee straight down towards the floor, ensuring it doesn’t touch the ground.
Maintain an upright posture, keeping your chest lifted and your core engaged.
Lower your hips until your left thigh is parallel to the ground or as low as you can comfortably go.
Heel Raise:
While in this lowered position, lift your right heel off the ground to engage your calf muscle.
Hold this position for a moment, feeling the stretch and activation in your left thigh and right calf.
Returning to Start:
Press through your left heel to return to the starting upright position, bringing your right foot back to the starting stance.
Maintain balance and control as you bring your left leg back to the starting position.
Repetition:
Perform the desired number of repetitions on the left side before switching to the right side, stepping back with your left foot.
Keep your movements slow and controlled, focusing on form over speed.
Tips:
Keep your torso straight and avoid leaning forward.
Make sure your left knee does not extend beyond your toes during the lowering phase.
Start with 2-3 sets of 8-12 repetitions for each leg, increasing as you become more comfortable with the movement.
Heel Split-Squat Raise FAQs
What muscles does the Heel Split-Squat Raise work?
The Heel Split-Squat Raise mainly works the quads and calves / shins, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Heel Split-Squat Raise?
None. The Heel Split-Squat Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Heel Split-Squat Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Heel Split-Squat Raise variations and alternatives?
Similar exercises include the Elevated-Heel Squat, Bodyweight Bulgarian Elevated-Heel Split-Squat, Against-Wall Double Heel-Lift Sit and Heels-Together Slight-Squat.
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