There are plenty of compound exercises when it comes to lower-body development, but there is one that shines the most: Squats.

Squats basically do all the work. From the glutes to the quads to the hamstrings, name it, and squats will give it a good stretch altogether. This eventually improves mobility, and improves posture for our day-to-day activities. It also strengthens to our legs, which basically holds our weight while doing almost everything. 

But out of all squat variations, one is getting all the attention and for all the right reasons is Rear-Foot Split Squats. 

Understanding the exercise

Apart from regular Bulgarian squats, Rear split squats bring something different to the table

In a regular split squat, the rear leg acts like a regular support or a kick stand for balancing the body, but Rear split squats work differently here. Things get a little tougher where the rear foot is completely elevated and rested on a bench or a chair, which increases the range of motion.

It further stretches ones hips more intensively, which makes it a way more challenging than a regular split squat.

How does the exercise actually work?

One thing that is clear before any exercise is the setup process, and the same goes for the Rear foot split squat. It gets very frustrating for those who are new to exercise or the gym.

So, for the setup, focus on where to put your rear foot initially. You can find yourself getting off balance before even performing a single rep, but once you get that balance in place, you are ready. Once you have established that foot position on the bench first thing you have to do is go straight to the bottom and touch the ground. From here onwards, you can play around that front foot without having to worry about balance issues.

Now establish a position where your front knee is about 90 degrees, if not a little bit less, and then you can drive up from there easily, and once you are done with one leg, try the same process with the other. And in no time, you will be comfortable doing it.

Share your favourite lower-body exercise in the comments section with us.   

Written by

Amanjeet Singh

Edited by

Joyita Das