How To Perform Rear-Foot-Elevated Barbell Split Squats

The Rear-Foot-Elevated Barbell Split Squat revs up one's lower body with its quad-wrangling, glute-strengthening and hamstring-charging power. Each set sparks an inner engine of strength and power, allowing them to take the wheel of their own personal Ferrari. So don't let your drive slow, strap in and get ready to take off!

Exercise Tutorial

To perform this exercise, reminiscent of the lunges of a medieval knight, begin by securing your torso with your abdominal muscles and tucking the tailbone in. Make sure your pelvis remains level throughout the exercise.
Take a step back onto the bench and align your feet so that your forward knee is at a 90-degree angle, and the trailing leg knee just grazes the ground, slightly behind the hips. The ankle should rest on the edge of the bench.
As you lower yourself to this position, preserve balance by keeping all of your weight on your front heel. Think of it as a trusting pivot – you don’t have to worry about slipping, because the rear foot is firmly planted on the bench.
As you rise again, drive through your forward heel and make sure your knee remains over your toes at all times. Your abdominal muscles should remain tight throughout each repetition of this exercise.
Upon completion of the exercise, have your ribcage remain securely down, and don’t allow your lower back to arch. Don't skimp on form – a sturdy knight doesn’t sacrifice his battle position!

This exercise strengthens quads, glutes, and hamstrings for total lower body strength. It also reduces knee pain by strengthening surrounding muscles and improves balance/stability. Plus, it creates a stable base for other exercises like squats and deadlifts. Not to mention the aesthetic benefits: toned legs/core with proper form plus toned glutes/hamstrings for that booty all year round! Sets & reps depend on fitness level & goals; use dumbbell or barbell depending on preference; ensure proper form to avoid injury. Targeting quads, glutes, hamstrings & core – this exercise offers full body strength building!

Can't do full Rear Foot Elevated Barbell Split Squats? Start with split squats without weight or just your bodyweight. As you get stronger, add a barbell for resistance. If no barbells or dumbbells are available, use resistance bands instead. They provide enough challenge to build muscle and strength while being low-impact on joints. Alternatives include front/lateral lunges, squats, step-ups and glute bridges – all using only your bodyweight!