Lower body exercise
Rear-Foot-Elevated Split Squat
Lower bodyBodyweight1:23 demo
A split squat with the back foot on a bench that builds strength, balance and coordination in the legs.
How to perform it
Place your back foot on a bench and step the front foot forward.
Keep your back ankle relaxed.
Lower straight down under control.
Drive through the front foot to stand.
Coaching cues
- Keep the back ankle relaxed
- Balance through the front leg
- Use your hands for support if needed
- Control each rep
Make it easier
Lower the bench or hold a support.
Make it harder
Hold dumbbells at your sides.
What it trains
QuadsGlutesBalanceSingle-leg strength
Programming
6–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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