Exercise/Body/Strength/Rear-Foot-Elevated Split Squat
Rear-Foot-Elevated Split Squat
- Practice a single-leg emphasis squat with the rear foot supported, developing leg strength and balance.
Setup
- Place the top of one foot on a stable low bench behind you and the other foot firmly on the floor. Begin without dumbbells, using light hand support for balance if needed.
Practice
- Bend the front knee and hip to lower under control, then push through the front foot to stand. Find a stance in which the front heel stays down and the knee follows the toes. Keep the pelvis facing forward.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Lower the support or use a regular split squat with the rear foot on the floor if balance or hip position limits the movement. Add dumbbells only after both sides feel controlled; stance changes should follow comfort and the intended movement rather than a fixed distance from the bench.
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