Tip: Rear-Foot Elevated Split Squat from Step

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).

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Question of Strength 64
Ask Me Anything I get a lot of great questions in my T Nation Community…
Your Warm-Up Is Killing Your Workout... and Gains
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Deadlift: Drop It Quickly or Lower Slowly?
The Deadlift: Drop It or Lower Under Control? Fitness experts and even strength coaches normally…
How to Do the Hardest Core Exercise
A Core Exercise That Works Everything Ab wheel rollouts are known as a core exercise,…