Tip: Rear-Foot Elevated Split Squat from Step

Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.

When you have low back issues, this a great alternative to the squat. The classic version of the split squat is good, but if you want to increase the stress level then elevate the front foot with a step and go deep on each rep.

This variation is one of the best out there for safe leg development. You get a lot done with a low amount of risk. This choice is a slam-dunk if you have back issues but still want to train hard.

You can train this exercise for different purposes by varying the execution, but in the video I hold the dumbbells in the rack position. This is more similar to a front squat and the benefit is that the upper back has to work a bit more.

Technical Focal Points

  • Make sure your grounded foot is active and the toes are in contact with the floor.
  • Drive mainly through your heel.
  • Keep the abs/core engaged (ribs down) and the chest held high (upper back activated).
Eirik Sandvik is an innovative athletic-performance specialist. His profound experience with injuries fuels his passion for finding the best strategies and solutions for overcoming setbacks. Eirik works with elite athletes in a variety of sports, from MMA to Figure fitness.    Follow on Instagram