Rear Foot Elevated Split Squat

Any good exercise/strength program should include unilateral work, plain and simple. Single leg/arm work is important to even out imbalances and provide stability in planes of motion other than the sagittal plane. This provides huge benefits as far as functional movement and athleticism are concerned. For this post I’m going to take a look at the rear foot elevated split squat (Bulgarian split squat).

Rear foot elevated split squat (with bilateral dumbbell loading) sometimes called the Bulgarian split squat. Note the upright torso and near 90 degree knee and ankle position.

This exercise gained a lot of popularity, and criticism, after Mike Boyle proclaimed them his primary squat variety. While I would never say that traditional back and front squats are no longer necessary, I do agree that split squats are an excellent exercise that provides benefits bilateral squats don’t. Additionally, it has been my observation that people master split squats relatively quickly and often do so with better form than bilateral squats.

Advantages

As mentioned above, split squats provide loading that targets one leg at a time so each limb is responsible for an equal amount of work, which can help alleviate imbalances left to right. Secondly, because the athlete is basically standing on one leg a host of other muscles must come into play to aid in balance. Single leg work places greater demand on the lateral sub-system (abductors, adductors, and quadratus lumborum), which is responsible for eliminating hip drop when we walk or stand on one foot. The result of this will be better single leg stability and balance.

The lateral subsystem is responsible for keeping the pelvis level while weight is on one leg. Considering that about 80% of our gait pattern is single leg supported this is important.

Loading

There are many ways to progress this exercise, though, for beginners it can be a progression in itself. I will often move beginners from body weight bilateral squats to body weight rear foot elevated split squats in lieu of external loading. For progression one can begin by holding a pair of dumbbells or kettlebells in each hand while performing this exercise. 

Rear foot elevated split squat (with bilateral kettlebell loading). If  this exercise isn't part of your routine, it should be.

As strength and stability progress one may need to add in a weight vest in addition to dumbbells in each hand. If training for absolute strength one can use a barbell, similar to a back squat, to add a much larger load to this exercise. Other ways to challenge this exercise are to use a TRX for the rear foot, asymmetrical loading, and combo exercises.

By putting the rear foot in a TRX you’ve effectively created a less stable environment mandating more work from the lumbo/pelvic/hip stabilizers.

TRX split squats add another level of instability which requires extra compensation from the lateral sub-system.

Asymmetrical loading can target certain muscles more effectively. For example, by holding weight in the contra-lateral (opposite) hand of the working leg you can target the glutes more specifically. With the weight opposite the working leg the femur wants to internally rotate so the glutes, an external rotator, will be called upon to counter this internal rotation in addition to extending the hip.

Rear foot elevated split squat with contra-lateral loading. This is not the only loading option, the weight can be held with the arm down at the side as well.

Lastly, you can add other exercises to this one for increased intensity. One combo that provides a similar benefit as contra-lateral loading but adds additional demand on the core is the inclusion of a pallof press. For this use a band, coming from the contra-lateral side, and hold it at arms length out in front of the body. This will necessitate additional  anti-rotation from the core musculature in addition to all of the aforementioned benefits of contra-lateral loading. Please note that this iteration, as well as other asymmetrical loading variations, should be used as part of an advanced program. It requires a great deal stability that will likely be too much for beginners.

Rear foot elevated split squat with pallof press. Photo and exercise courtesy of Eric Cressey.

       In closing, the rear foot elevated split squat is a fantastic exercise for overall athletic ability, single leg stability, and a great way to add multi-planar training to your regimen.