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This is essentially a reverse Bulgarian split squat with a 15-second pause before your reps. This is both safer and more difficult than the Bulgarian split squat. By elevating the front foot, you'll lean forward slightly to hammer the legs through an extended range of motion without a break from tension. This increases the hypoxic environment, stimulating more muscle and metabolic damage for growth while building tons of unilateral strength and stability.

As an auxiliary movement, perform 3-5 sets of 6-10 reps per leg, starting with a 15-second pause at full depth. Rest 30 seconds between legs and 60 seconds between sets. - Eric Bach

Most lifters miss their front squats because they're weak out of the hole and unable to hold t-spine extension under load. By adding in a double pause at the half and full squat positions, you'll build insane isometric strength through the most difficult ranges of motion while putting the body under strength-building tension.

After your main lift, perform 4-5 sets of 4-5 reps with 50-70% 1RM, resting 60 seconds between sets. - Eric Bach