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Elevated Back-Foot Barbell Split Squat

Elevated Back-Foot Barbell Split Squat
Kevin Horton / M+F Magazine

The elevated back-foot barbell split squat is a single-leg strength exercise that targets the quads, glutes, and hamstrings. Elevating the rear foot improves hip mobility and flexibility.

Instructions

  1. Back foot split squat 1
    Place barbell across your upper back with an overhand grip. Stand tall in a staggered stance with the ball of one foot on a small box approximately three feet behind you. Keep your front leg slightly bent.
  2. Elevated back Foot Barbell Split Squat
    Slowly descend your hips until your back knee comes within a few inches from the floor. The front knee should be bent at a 90-degree angle. Pause, then press the front heel into floor and drive back to the starting position.

Trainer’s Tips

  • Do not let the knee of the grounded leg cave inward.
  • Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
  • Make sure your front foot is placed far enough in front of the box.

Advanced variations

Routines with this exercise

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