Rear foot elevated Split Squat
When it comes to selecting exercises that ad multi layers of value all in one movement, the exercise that comes to mind immediately is the rear foot elevated split squat. This exercise could arguably replace any bilateral squat movement without neglecting any strength benefits whatsoever. This single leg exercise puts a great emphasis on the quadriceps and glutes while concurrently improving balance, stability, and hip mobility. The rear foot elevated split squat can also be performed with low back pain. As with any unilateral exercise, the exposure of strength asymmetries can be identified and improved upon. Demonstrated in this video the RFESS is executed with a sandbag. Your hand positioning will be determined by what type of weight you are holding. If you are just introducing to this type of squat begin with only your bodyweight. From there you can progress to a goblet hold, farmer’s hold (2 weights 1 in each hand by your sides), or in the racked position which is demonstrated in this video. We typically use a sandbag as a teaching tool for developing good squatting patterns as well as introducing new strength progressions. This particular combination of a sandbag is a hybrid of the elevated split squat and the front squat. This front loaded single leg squat challenges thoracic stability under tension and transfers well to exercises like the barbell front squat.
To set up for this exercise start by having your feet parallel to each other and in front of an object. Elevated one leg back onto a bench, into a box, whoops, or onto a cosy chair. Begin by kicking your back leg up onto your bench with the laces of your shoes down. While maintaining an upright position begin to lower your knee to the ground. Your knee should tap the ground or come very close. Your thigh should be parallel to your knee. At this point your body will create a straight line from your head all the way to your back knee. It is okay to be on a slight diagonal but be aware that the chest stays up. Do not flex forward. Press your heel through the ground as you raise back up.
