Are you looking to build strong, powerful legs? The rear elevated split squat is a highly effective exercise that targets the glutes, hamstrings, quads, and calves. In this article, we'll take a closer look at this exercise and provide you with a step-by-step guide on how to perform it correctly.
What is a Rear Elevated Split Squat?
The rear elevated split squat, also known as the Bulgarian split squat, is a variation of the regular split squat. It involves elevating the rear foot on a bench or step, which increases the range of motion and places more emphasis on the front leg.
Benefits of the Rear Elevated Split Squat
The rear elevated split squat offers several benefits, including:
- Increased muscle activation in the glutes, hamstrings, quads, and calves
- Improved balance and stability
- Reduced risk of injury by strengthening the stabilizing muscles around the knee
- Increased overall strength and power in the legs
How to Perform the Rear Elevated Split Squat
Follow these steps to perform the rear elevated split squat:
- Stand with your back to a bench or step, and place one foot on top of it.
- Step forward with your other foot, so that your legs are in a split stance.
- Lower your body down until your rear knee is hovering just above the ground.
- Push back up to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
Make sure to keep your front knee in line with your toes and your back straight throughout the movement. You can hold a dumbbell or kettlebell in each hand to increase the intensity of the exercise.
Variations of the Rear Elevated Split Squat
There are several variations of the rear elevated split squat that you can try to keep your workouts challenging and interesting:
- Jump split squats: Instead of simply stepping forward and back, jump explosively from one position to the other.
- Isometric split squats: Hold the bottom position of the split squat for a set amount of time to increase time under tension and build strength.
- Single-leg Romanian deadlifts: This exercise targets the hamstrings and glutes while also improving balance and stability.
Conclusion
The rear elevated split squat is a highly effective exercise for building strong, powerful legs. By following the correct form and technique, you can reap the benefits of this exercise and take your leg training to the next level.