Rear Leg Elevated Split Squat Performing even a bodyweight Rear Leg Elevated Split Squat requires a fair amount of balance plus lower body and core strength in order to safely stabilize the front knee. Athletes who demonstrate knee valgus or other forms of instability in any beginning or intermediate leg exercises should hold off on doing Rear Leg Elevated Split Squat. For advanced athletes, the Rear Leg Elevated Split Squat is one of the safest and most functional exercises for heavy loading of the legs.
- Stand in a split stance with your back leg elevated on a single-leg squat stand, bench, or step. The resting place for your back leg should be about knee height.
- Hold a dumbbell in each hand at your sides or one dumbbell at your chest like a goblet. See Goblet Squat.
- Bend the front knee and sit hips back until front thigh is parallel to the floor. At the bottom of a Rear Leg Elevated Split, front knee should be in line with or slightly anterior (in front of) the ankle and the back knee in line with or slightly posterior to (behind) the hip while weight is distributed mostly through the hips and core. If knee valgus or knee instability is present (see Low Step-Up) regress to beginner and intermediate leg exercises until corrected.
- Keep chest tall and shoulders back so that the spine remains neutral—not rounded or over-extended—from head to tail bone.
- Drive through your front leg and return to standing. Work should come from the front leg, while the rear leg is used only for support.
- Perform desired repetitions and repeat on other side.