Legs / Advanced / Compound (multi-joint)

Barbell Rear-Foot-Elevated Split Squat

A split squat with the rear foot on a bench and a barbell on the back, building the quads and glutes one leg at a time.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Adductors, Hip flexors

Equipment

Barbell, Bench

Movement pattern

Single-leg / lunge

Level

Advanced

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Place a barbell across your upper back and stand 2-3 feet in front of a bench.
2. Rest the top of one foot on the bench behind you.
3. Lower by bending the front knee until the rear knee nearly touches the floor.
4. Drive through the front heel to stand, then switch legs after the set.

Tips

• Keep the torso upright.
• Keep the front knee tracking over the toes.

Common mistakes

• ✗ Back foot too high or too close to the bench.

  Why it hurts: The rear hip flexor is over-stretched and the lower back arches, pulling on the lumbar spine.

  ✓ Instead: Use a knee-height bench, rest the laces of the back foot on it and find a stance where the front shin stays roughly vertical at the bottom.

• ✗ Pushing mostly with the back leg.

  Why it hurts: The back knee and hip flexor take load they are not in a position to handle, and the front leg gets little work.

  ✓ Instead: Keep about 80% of your weight on the front foot; the back leg is only for balance.

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