Elevated Foot Rear Split-Squat
The Elevated Foot Rear Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box and dumbbells.
Required Equipment
Elevated Foot Rear Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
How to do the Elevated Foot Rear Split-Squat
Setup
Place an exercise step or bench behind you. Stand facing away from it and place your back foot securely on top. Hold a dumbbell in each hand with your arms hanging by your sides.
Execution
Begin the movement by lowering your hips toward the floor, bending both knees. Ensure your front knee stays aligned with your foot and doesn't collapse inward.
Keep your torso upright throughout the movement to engage your core and target your glutes and quadriceps.
Descend until your front thigh is nearly parallel to the floor or until you feel a comfortable stretch in your back hip flexor.
Drive through the heel of your front foot to return to the starting, upright position.
Control the tempo on the way down and avoid rushing the movement.
Elevated Foot Rear Split-Squat FAQs
What muscles does the Elevated Foot Rear Split-Squat work?
The Elevated Foot Rear Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Elevated Foot Rear Split-Squat?
Box and dumbbells.
Is the Elevated Foot Rear Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elevated Foot Rear Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
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