Rear Foot Elevated Split Squat (RFESS) – Exercise of the Week
The rear foot elevated split spot often also be referred to as the Bulgarian Split Squat.
- Stand with your feet shoulder-width apart and place your back foot up on a bench and have your front foot slightly further forward than you would with have if you were take a normal step forward
- Contract your glutes, brace your abs and keep your spine is straight
- Lower your body until your front thigh is parallel to the ground
- Keep your upper body upright and your lower back flat
- Push up to the upright position staying in the split-squat stance
- Do not let let your knee touch the ground
- Repeat for one leg and then switch.
For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library
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{ 5 comments… read them below or add one }
I love your site. Your videos and pictures help me really understand what I am needing to do. And with all the different exercises you come up with it keeps my routine interesting.
I love this exercise I am always doing it at the gym. You can also do it with holding weights in your hand to gain balance strength if it becomes to easy for you.
Thanks for posting this. This is a great workout for lower body strength. I’ll be back again soon for more workout tips. Thanks again.
THESE ARE KILLERS. They get a good stretch going too. Thanks for the post. I’m going to refer some people on forums to come check this out
Great exercise and great site. I love this exercise and usually do it holding two dumbells so i can get to the 6RM range. To add more of a challenge i hold the squat position for 3 seconds on each rep. Keep up the great work!