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- To perform a Rear-Foot-Elevated Split Squat, you need to12:
- Stand in lunge or stride position with back foot on bench or box and bar on back.
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes.
- Slowly lower the rear knee to the floor and stand back up.
- Extend hip and knee to drive up to start position; repeat for specified reps.
- Perform set with opposite leg.
- Contract the glute of the back leg to stabilise.
- Keep good posture throughout – chest up and shoulders back.
- Pull your shoulder blades into your back pockets (i.e. back and down) and keep them there.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Rear-Foot-Elevated Split Squat How-To Stand in lunge or stride position with back foot on bench or box and bar on back Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes Extend hip and knee to drive up to start position; repeat for specified reps Perform set with opposite legwww.stack.com/a/rear-foot-elevated-split-squat/Slowly lower the rear knee to the floor and stand back up. Perform all reps without moving your feet from the split position. Contract the glute of the back leg to stabilise. Keep good posture throughout – chest up and shoulders back. Pull your shoulder blades into your back pockets (i.e. back and down) and keep them there.strengthambassadors.com/blog/rear-foot-elevated-… - People also ask
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- I feel my back leg working more than my front leg. How do I fix it? This is often due to poor hip flexor mobility, which is a common issue for many lifters. The Bulgarian split squat puts the rear leg into a forced stretch position. If you currently lack mobility, that muscle will be the “weak point” and you’ll feel fatigue or discomfort there befo...
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