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Comparing Different Squat Techniques: Rear-Foot-Elevated Goblet Split Squat Edition

ByMike Collins

Strengthen and tone your lower body with the Rear-Foot-Elevated Goblet Split Squat. This unilateral exercise works quads, glutes, hamstrings as primary muscles and core, adductors, calves as secondary. Use a single dumbbell or kettlebell held at chest height for 10-15 reps per side per set (3-4 sets). Rest 30-60 seconds between sets. Improve balance and symmetry in legs while activating gluteus medius muscle throughout movement. Target each leg separately due to unilateral nature; control each rep better since weight stays put during repetition for more focused time under tension on each leg without barbell movement from side to side.

Exercise Instructions

  1. As you perform the movement, imagine your abs are like a drawbridge that keeps your ribs and the front of your pelvis tightly connected. Don't let them drift apart on your way down!
  2. Step decisively onto the bench and make sure your pelvis is squared away. Your stance should be wide enough to ensure that when you reach the bottom of the squat, your forward knee is at about a 90-degree bend and your forward shin is vertical. The trailing leg should be just off the ground, with its knee slightly behind your hips and its ankle resting on the edge of the bench.
  3. Make sure to keep your weight through your forward heel as you lower into a deep squat, while also keeping your core engaged to prevent any rolling open of the pelvis.
  4. When it comes time to power up out of the squat, take care to ensure that no rib flaring or arching of the lower back occurs—focus instead on driving up with force from the front heel while keeping your forward knee tracking straight over its toe.
  5. Think of it this way: you're going to attack the RFEGSS like a lumberjack attacking a tree—with an unstoppable combination of focus, strength, and control!

The Rear-Foot-Elevated Goblet Split Squat is like a journey of discovery. It requires balance, control and focus as you take your body through a range of motion that tests its limits and strengthens it at the same time. The exercise is like sailing on an uncharted sea – each rep an exploration into unknown depths. As you move through the different positions in this split squat, you must be mindful to keep the core tight, preventing any drifting away from proper form during the voyage. Your feet are planted firmly on either side of the boat's bow, allowing for stability while also providing propulsion forward as your muscles work together to bring you back up again. With each successful repetition, it's another step closer towards mastering this challenging yet rewarding exercise.

This exercise is a true powerhouse for building lower body strength and size. Think of it like the ultimate leg day superhero, swooping in to target each leg individually and tackle any imbalances head-on. But wait, there's more! This variation of the classic split squat adds an extra challenge with increased range of motion and balance to give your muscles some serious stability and proprioception gains. Variety is the spice of life, and the same goes for your workouts. Mix things up by playing around with different heights for the rear foot, switching up weights, and alternating legs between sets. And why not aim for progress? Increase your weights or reps, reduce rest time, or slow down the eccentric contraction for some tempo variation. Elevate that rear foot even higher if you're feeling adventurous.

Listen, we all have our strengths and limitations. Some folks may feel like they've got this exercise in the bag, while others might struggle with flexibility or balance. Don't worry, we won't judge! Just remember to modify as needed to avoid injury and, for goodness sake, don't let your ego lift heavier than you can handle. Incorporating the rear-foot-elevated goblet split squat into your routine has plenty of perks, from increased strength and size to greater stabilization and balance. But, like any good challenge, it may leave you a little sore on one side more than the other. That's cool – it's all part of the process. Just give those muscles a rest for at least 24 hours before working them again. So, there you have it, fitness fanatics. The rear-foot-elevated goblet split squat may have a name that's hard to wrap your head around, but don't let that fool you. It's the ultimate leg day hero, here to save the day one squat at a time.