Rear Foot Elevated Split Squat (Trap Bar)

A single-leg dominant exercise with the rear foot elevated on a bench, increasing range of motion and emphasis on the front leg's quads and glutes.

Instructions

1. Stand facing away from a bench with the trap bar held at your sides.
2. Position your rear foot on the bench behind you with your toes pointing downward.
3. Step forward with your front leg so your feet are positioned appropriately for a lunge.
4. Lower your body by bending your front knee until your back knee nearly touches the ground.
5. Keep your front knee aligned over your ankle and maintain an upright torso.
6. Drive through your front heel to return to the starting position.
7. Complete all reps on one leg before switching to the other side.

Tips

• The elevated rear foot increases the range of motion and difficulty.
• Keep most of your weight distributed through your front leg.
• Maintain an upright torso to emphasize the quads and glutes.
• Use a controlled tempo and avoid bouncing at the bottom.
• This variation is excellent for unilateral strength development and injury prevention.