Front foot elevated split squats (aka, knees over toes split squats) versus reverse lunges

The other day I posted my daily training log and some videos from my leg training session on X/Twitter, and I received the following question.

The question: "Does the front foot elevation hit more quads or glutes?"

Here's what my – probably overly detailed – answer was:

Front foot elevated split squats (and any knee over toe split squat variation) is basically all quad.

Reverse lunges or even doing a front foot elevated reverse lunge (not the same as a FFE split squat) would be a good blend of lots of quad and lots of glutes. 

For this reason, I typically favor lunges + Bulgarian split squats over knee over toe /FFE split squats.

Better bang for the buck.

The reason for this is because of the lack of hip extension in the front foot elevated split squats.

Whereas you'll notice in both reverse lunges and Bulgarian split squat videos, the hips are extending at the top of each rep.

Knee extension = quads

Hip extension = glutes

During the front foot elevated split squat, my hips never actually extend.

So, if you want to solely develop your quads, front foot elevated split squats are a fantastic option. I'd put them right up along with hack squats, sissy squats, or leg extensions as a prime, quad isolation exercise.

If you want glutes, go with Bulgarian split squats and reverse lunges.

If you want to maximize overall lower body development and build big quads and big glutes in the same exercise, select Bulgarian split squats and/or reverse lunges.

I'm an efficiency guy and I want to be jacked everywhere. I don't want thin quads nor do I want flat glutes.

Therefore, I typically do Bulgarian split squats AND reverse lunges (lunges as my secondary quad/squat exercise, Bulgarian split squats as my primary quad/squat exercise).