Rear Foot Elevated Split Squats To Increase Your Leg Strength and Endurance!
Squats, cleans and deadlifts should
be staples in most healthy athletes programming.
Single leg work isn't ideal for low rep strength work but is great for higher rep assistance work, muscular endurance, and/or is a great option if you want to give your low back a rest while continuing to train your legs.
Rear food elevated split squats (RFESS) are one of the best movements (similar to regular split squat and lunges) if your are looking to put maximum stress on your legs with out your back fatiguing before your legs as is often the case with squats and deadlifts.
Elevate your back foot on a bench about the height of your knee.
Place your back footage on the bench and perform a split squat with body weight, checking to ensure that at the bottom of the movement your front knee is vertical.
Push your front knee back as you stand, shin should stay almost vertical throughout the entire movement.
I usually do a 2-4 sets of 6-15 reps per leg depending on what my training goals are at the time.
Balance will likely be an issue at first, start light and know that you'll increase quickly.
I'd you don't have any way to elevate your back foot or want to start with an easier exercise you can always do regular split squats or lunges then progress to RFESS down the line.
See ya tomorrow,