• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » News » Front Foot Elevated Zercher Split Squats Are the Ultimate Leg Pump

Front Foot Elevated Zercher Split Squats Are the Ultimate Leg Pump

This exercise can help you accomplish multiple training adaptations at once!

Written by Jake Boly, CSCS
Last updated on August 6th, 2023

The front foot elevated zercher split squat is an exercise that is not incredibly wide known and used yet, but we have a hunch that will soon change. 

This exercise is absolutely fantastic for building lower body strength, and it’s incredibly useful for focusing on hypertrophy, unilateral skill acquisition, and resiliency of the core. Additionally, one of the best parts about this exercise is that every level fitness enthusiast can use them, as it is easily modifiable and scalable for different fitness levels.

In this article, we’re going to cover:

  • How to perform FFE Zercher Split Squats
  • Mistakes to Avoid
  • Benefits
  • How to Program Them

For the visual learners out there, check out the video below for detailed instruction on the front foot elevated zercher split squat from Dr. Pat Davidson. 

https://youtu.be/01NIX6XUf64

How to Perform FFE Zercher Split Squats

The front foot elevated zercher split squat is a somewhat complex unilateral movement, so athletes should spend ample time practicing and learning the movement before trying to load them heavily. Follow the four steps below to perfect the ideal form.

1. Nail the Setup

Front Foot Elevated Zercher Split Squat Setup
Front Foot Elevated Zercher Split Squat Setup

To properly start this movement, it’s important to nail the setup. Place a 25, 45, or 55 lb plate on the ground, then assume a traditional split squat position. It’s important to place your emphasis on the inside of the foot, then grip the floor and press down into the big toe. 

2. Align the Hips

FFE Zercher Split Squat Hip Aligment
FFE Zercher Split Squat Hip Alignment

Before beginning the first rep, it’s important to ensure the hips and body are properly aligned. Dr. Davidson points out that the hip of the opened leg should be stacked and aligned with the opposing hip to ensure proper movement mechanics are achieved. 

If done properly, you should feel a natural tension in the adductors and glutes of the planted leg.

3. The Descent

FFE Zercher Split Squat Eccentric
FFE Zercher Split Squat Eccentric

Once you’ve achieved the proper alignment of the hips, now it’s time to start the descent. Dr. Davidson advises to have the knee track over the toe as far as possible, and to be weary of the alignment of the leg. Basically, have the knee track forward and avoid pushing the leg out laterally.

Similar to a split squat, you’ll lower yourself slowly controlling the eccentric loading. To ensure the torso remains in the correct position, make sure you’re keeping the elbows elevated slightly to engage the core, the torso should not be excessively flexed forward. 

4. Elevator Not Escalator, the Ascent

FFE Zercher Split Squat Ascent
FFE Zercher Split Squat Ascent

When shifting from the eccentric to concentric position, Dr. Davidson’s wants you to think, “elevator, not escalator”. Basically, keep the hips from shooting backwards and focus on promoting the same posture and hip alignment throughout the entire movement.

Drive through the big toe and reach for a flat footed posture with the elbows remaining in the same position throughout. 

Mistakes to Avoid

1. Shooting the Hips Back

FFE Zercher Split Squat Mistakes
FFE Zercher Split Squat Mistakes

The first mistake to avoid is shooting the hips backwards when shifting from the eccentric to concentric movement patterns. If this happens, then you’re losing tension in the legs and breaking form to most likely accommodate for load or you may be strengthening faulty movement patterns. 

2. Dropping the Elbows

Another mistake worth keeping an eye on is dropping the elbows throughout the movement. The elbows should be elevated and remain in a similar position throughout. Ensure you’re raising the elbows and engaging the core and not simply reaching them outwards. 

3. Moving the Knee Out Laterally

As stated in the how-to, the knee should track over the foot and not drift out laterally. If the knee is tracking out laterally, then you’ll be missing out on some of this movement’s adaptations. 

Zercher Split Squat Benefits

1. The Hips Will Feel Incredible

Since this movement entails a large stretch on the hips and has a big emphasis on control and stability of the pelvis, then often times nagging aches and pain in the knees and thoracic can subside due to owning this position and building strength in this movement pattern. 

2. Increased Range of Motion

With the front foot elevated, the hips will be forced to move through a range of motion that is otherwise unachievable when performing traditional split squats. By performing these consistently, the hips’ range of motion will increase naturally and stability will be a byproduct of this exercise’s execution.

Front Foot Elevated Zercher Split Squat Benefits
Front Foot Elevated Zercher Split Squat Benefits

3. Fitness Impacting Exercise

In addition to the two benefits above, Dr. Davidson puts this exercise in a rare category and states this movement can help you improve the following adaptations:

  • Strength
  • Hypertrophy
  • Proprioception
  • Cardiovascular Fitness

The summation of all of these can save both trainers and enthusiasts time when targeting a variety of adaptations. 

Programming the Zercher Split Squat

Beginner | Use It to Learn

For beginners, use this exercise as a learning tool. Perform them unloaded or with a light load and focus on conquering the correct movement patterns. 

Intermediate – Advanced | Use Them As An Accessory 

For intermediate and advanced athletes who have performance goals, use this exercise as an accessory. Load them and perform them with an intensity and volume that coincides with your overall fitness goals. These variables will scale based on your fitness level, sport, and overall goals that you’re seeking to accomplish. 

https://youtu.be/JyMiO1iQzEY

Wrapping Up

Dr. Davidson refers to this exercise as “finding gold” and that’s probably the best way to explain it. The front foot elevated zercher split squat can help you accomplish multiple adaptations at once, and deserves a spot in everyone’s training programs. Try them out, and let us know how you like them in the comments below!

FFE Zercher Split Squat FAQs

What muscles does the front foot elevated zercher split squat target?

The FFE zercher split squat targets multiple muscles groups including:

  • Quads
  • Glutes
  • Hamstrings
  • Core
  • Upper Back
  • Adductors

Can anyone perform front foot elevated zercher split squats?

Yes! This movement can be used by every fitness level and it should be scaled based on training age.

Beginners should use this exercise as a learning tool, and intermediate to advanced athletes can use this variation as a main accessory.

What are the benefits of the front foot elevated zercher split squat?

This exercise has a ton of benefits and these surround how many training adaptations come along with its execution.

For example, this exercise is great for targeting and training for:

  • Skill Acquisition
  • Mobility
  • Strength
  • Hypertrophy
  • Proprioception

How should I progress the front foot elevated zercher split squat?

Some great ways to progress the difficulty of this movement include:

  1. Bodyweight
  2. Sandbag
  3. Light barbell
  4. Normal barbell with weight

About Jake Boly, CSCS

Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Jake formerly served as BarBend's Fitness and Training Editor.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap