Split Squat Heel Raise
Split Squat Heel Raise Exercise Description
The Split Squat Heel Raise combines a split squat with a deliberate calf raise to train the lower body and ankle control using only body weight. The front leg’s quadriceps and gluteus maximus provide most of the work during the squat, while the gastrocnemius and soleus engage during the heel raise at the top. The rear leg assists balance, and the core stabilizes the trunk to maintain a neutral spine throughout. The staggered stance increases demand on hip abductors and external rotators to keep the knee tracking over the middle toes. This variation reinforces full-foot pressure in the descent and purposeful forefoot pressure in the ascent, improving coordination from hip to ankle without added load.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Gastrocnemius - Medial Head, Soleus
- Stabilizing Muscles: Gluteus Medius, Multifidus, Piriformis, Tibialis Posterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Split Squat Heel Raise Exercise
‘- Stand tall and step one foot back into a hip-width split stance; front foot flat, rear heel naturally lifted.
– Square the pelvis, brace lightly through the trunk, and keep the chest tall with a neutral spine.
– Lower straight down by bending both knees, keeping most of your weight on the front leg.
– Keep the front foot’s tripod (big toe, little toe, heel) anchored; let the front knee track over the middle toes.
– Stop at a comfortable depth where the front heel remains in contact and the torso stays controlled.
– Drive up through the whole front foot to stand; at the top, continue pressing through the ball of the front foot to lift the front heel into a smooth heel raise.
– Keep the knee, ankle, and toes aligned during the heel raise; avoid locking the knee.
– Lower the heel back to the floor under control, re-establish full-foot contact, and repeat.
– Maintain balance by keeping the stance hip-width (not heel-to-heel); avoid the front knee collapsing inward or pushing off hard with the back leg.
Split Squat Heel Raise Tips
‘- Set up in a hip-width split stance (not heel-to-heel) with the front foot flat and the rear heel naturally lifted.
– Square your pelvis and lightly brace through the trunk to keep the chest tall and spine neutral.
– Lower straight down by bending both knees, keeping most of your weight on the front leg.
– Keep the front foot’s tripod (big toe, little toe, heel) anchored and let the front knee track over the middle toes.
– Only descend to a depth where the front heel stays in contact and the torso remains controlled.
– Drive up through the whole front foot to stand before transitioning into the heel raise.
– At the top, press through the ball of the front foot to lift the heel in a smooth, controlled heel raise.
– Keep the knee, ankle, and toes aligned during the heel raise and avoid locking the knee.
– Lower the heel back to the floor under control and fully re-establish full-foot contact before the next rep.
– Use the rear leg primarily for balance, avoid pushing off hard with it, and prevent the front knee from collapsing inward.
Split Squat Heel Raise Beginner Introduction
The Split Squat Heel Raise blends a bodyweight split squat with a controlled calf lift, creating a smooth, two-part motion for the lower body. The front leg carries the main workload as the thighs and glutes handle the lowering and rising phase, while the calves engage strongly when the heel lifts at the top. The back leg mainly contributes as a helper for balance, and the core supports an upright, steady torso throughout the movement.
Because the feet are set one in front of the other, the hips work harder to guide the front knee so it lines up well with the foot. During the downward portion, the entire front foot connects with the floor, and during the upward finish, pressure shifts more into the front of that foot for the heel raise. This combination encourages smooth control from the hips, through the knee, down to the ankle, building coordination and stability in the legs and core without any added equipment.