Rear Foot Elevated Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Rear Foot Elevated Split Squat is a lower-body exercise that primarily targets the glutes while also engaging the quads as secondary muscles. Performed with a barbell for added resistance, it involves placing the back foot on an elevated surface and lowering the rear knee toward the floor while keeping the chest up and torso slightly leaning forward. The exercise emphasizes single-leg strength, balance, and stability, with the front leg driving the movement as you return to the starting position. Its compound nature makes it effective for building muscle, improving hip mobility, and enhancing overall lower-body power.
How to Perform
Position one foot behind you on a stable bench or raised platform, making sure it feels secure.
Place your front foot firmly on the floor and adjust your stance so you feel balanced and stable.
Slowly lower your rear knee toward the ground, maintaining an upright chest, relaxed shoulders, and a slight forward tilt from the hips.
Pause briefly at the bottom of the movement while keeping tension in your glutes and quads.
Push through your front heel to lift your body back to the starting position, fully extending the front leg.
Reset your stance if needed, and repeat for the required number of repetitions, maintaining control throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving through your front heel to fully engage the glutes.
Keep your chest upright and shoulders relaxed to maintain proper posture.
Avoid letting your front knee cave inward; keep it aligned over your toes.
Maintain a slight forward lean from the hips, not the torso, for better glute activation.
Use a controlled tempo—don’t rush the lowering or lifting phase.
Ensure your back foot is stable on the bench to prevent slipping.
Start with lighter weight to master balance before adding heavy barbells.
Keep your core tight throughout to protect the lower back.
Avoid overextending your front leg; a natural stride length works best.
Pause briefly at the bottom to maintain tension in glutes and quads before returning to start.
How Not to Perform
Do not let your front knee collapse inward or extend beyond your toes, as this strains the knee joint.
Avoid leaning your torso excessively forward or rounding your back; it reduces glute engagement and stresses the lower back.
Do not lift your back foot off the bench or let it slip; this compromises balance and stability.
Avoid using momentum to push up—relying on speed reduces effectiveness and increases injury risk.
Do not lock out your front knee forcefully at the top; keep tension in the glutes and quads.
Avoid widening or narrowing your stance too much, which can reduce balance and target muscle activation.
Do not hold your core loose; a weak core shifts load to the lower back instead of glutes.
Avoid dropping too quickly into the movement; controlled descent maximizes glute and quad engagement.
Do not use excessively heavy weight before mastering form, as it increases injury risk and reduces focus on glutes.
Avoid letting your shoulders shrug up toward your ears; keep them relaxed to maintain proper posture and alignment.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
