The Rear Foot Elevated Split Squat, also known as a Bulgarian Split Squat is a unilateral lower body exercise that has tons of benefits. One of the huge advantages of this variation over a traditional squat is that it works each leg individually which helps correct any muscle imbalances. This lunge variation works your hamstrings, glutes, and quads all in one movement while putting minimal load on your back. This exercise can be used as a main lift in any lower body or total body work-out program.
1. Stand in a split stance that your back foot resting on a bench, a step, or any other sort of elevation.
2. Hold dumbbells, kettlebells, medicine balls, or any other form of resistance either at your chest in a goblet position or down by your sides.
3. Bend your front and back knee lowering your back leg towards the ground. Be sure to not allow your front knee to extend over your toes.
4. Drive through your front hell so you return to your starting position.
5. Complete the same amount of repetition on each leg.