The Rear-Foot-Elevated Split Squat (commonly referred to as Bulgarian Split-Squat) is an advanced Squat variation you can use to build strength and power in your legs and hips, particularly the quads. One of its advantages over a traditional Squat is that it works the legs individually to build balanced lower-body strength, while also increasing lower body and core stability. Through this guide, you’ll learn how to perform the Rear-Foot-Elevated Split Squat and adapt it to meet your particular training needs.
Rear-Foot-Elevated Split Squat How-To
Beginners should focus on perfecting form and technique before adding resistance. Perform the exercise with bodyweight and also do Single-Leg Squats. Add weight incrementally by holding a med ball, wearing a weight vest and performing with dumbbells.
Advanced Dumbbell Rear-Foot-Elevated Split-Squats
Advanced athletes can increase the challenge by placing their front foot on an airex pad. You can also explosively drive up out of the lunge to increase power, or hold the lunge for three to five seconds to increase strength.
Common Rear-Foot-Elevated Split Squat Mistakes and Solutions
Rear-Foot-Elevated Split Squat Technique Variations
Before performing the Rear-Foot-Elevated Split Squat, it’s important to master the traditional Squat. Learn how to Squat and find a full list of Squat variations in Squat 101: A How-To Guide.
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