Week 120: Front Foot Elevated Split Squat
- Keep It Moving PT & Wellness
- Dec 22, 2025
- 2 min read
It's December! Which means ski & snowboard season has commenced! These drills are geared towards those of y'all who love to shred, so this month's theme is Shred Prep! Check out our official Shred Prep program for a more robust 6-week program designed to have you charge those runs with confidence this season!
Exercise: Front Foot Elevated Split Squat
Purpose: To improve strength and endurance of the quads, glutes, hamstrings and core in a knee dominant single leg bias movement pattern
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need quads for days on the slopes
Procedure:
Stand with your front foot on a stable elevated surface about 2 inches off the ground
Shift your weight onto the working leg
Keeping your trunk upright and spine straight, perform the squat by bending your front knee; place ~80% of the weight on your front leg
Be sure to keep your knee in line with your hip and foot and not letting it collapse inward
Return to the start position
Repeat 5-8 times
Too hard? Try a squat on two legs: Squat to Bench with Dumbbell Press-Out
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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