Precision Fitness 7th installment of Exercise of the week: Rear Foot Elevated Split Squat (past exercises of the week can be found in the archives of the blog include Deadlift, Row variations, Box Jumps, Pull-up- Chin-up, Squat variations, Glute Ham Raise)

The Rear Foot Elevated Split Squat is a unilateral exercise (single leg mostly) that can first build stability and even out imbalances between legs. As you get stronger and start adding extra weight it builds strength that carries over to the bilateral lifts (Squats, Deadlifts etc..) You get the added benefit of getting a great stretch in the rear leg (quad and hip flexors) and single leg training puts less stress on the spine because of the split stance, and body position.

Who should do it?  Everyone can benefit from unilateral training, whether you use it as a strength builder or a mobility/flexibility exercise it will translate into greater gains (stability, strength power, mobility/flexibility)

How to do it? Don’t have a single leg squat stand like we do at Precision Fitness no problem. Use a bench, ottoman, couch, plyo boxes, aerobic step risers.  The height will obviously vary with each implement, see which one feels the best.  Lower boxes will be easier because of less range of motion than taller boxes which creates more range of motion.

There are two ways to execute the exercise which are shown below.Rear Foot Elevated Split Squat- Start

Quad dominant- Staying in a more upright posture loads the quads.Rear Foot Elevated Split Squat-end Quad Dominant

Hip/ Glute Dominant- Sink into the hip and lean your torso forward loads the glutes more.

Rear Foot Elevated Split Squat- end Hip dominant

Added resistance

Rear Foot Elevated Split Squat-added load end

Try it out and let us know what you think!

Mark Seibert

 

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