Mastering the Rear Foot Elevated Split Squat (RFESS): Strength, Stability & Power

The Rear Foot Elevated Split Squat (RFESS) is one of the most effective lower body exercises for developing strength, stability, mobility, and balance, especially in the glutes and hamstrings.

It’s my favorite go to for building serious posterior chain strength, making it a staple in any well rounded training program.

Why You Should Be Doing RFESS

1. Builds Strength & Muscle

By shifting most of the load onto one leg, the RFESS maximizes muscle recruitment in the quads, glutes, and hamstrings.

This unilateral focus also helps even out imbalances, making you stronger and more resilient.

2. Enhances Stability & Balance

Because one foot is elevated, your entire trunk and lower half stabilizers work overtime to maintain proper alignment and balance.

This translates to better movement mechanics, both in and out of the gym.

3. Increases Mobility & Flexibility

RFESS improves hip and ankle mobility, which can lead to better range of motion in the squat, reduced injury risk, and greater overall movement efficiency.

4. Reduces Low Back & Knee Stress

Compared to a traditional squat, RFESS reduces spinal compression and can be kinder on the knees, making it a solid option for those with joint concerns.

5. Transfers to Sport & Daily Life

From running and jumping to simply climbing stairs, RFESS strengthens the muscles and patterns essential for athletic performance and functional movement.

Coaching Tips on Form & Technique

To get the most out of RFESS, proper setup is key:

• Set Up Correctly: Start with your heels against a bench or box just below knee height.
• Step It Out: Take three heel toe foot lengths forward then pick your back foot up to find your foot placement on the box or bench.
• Back Foot Placement: Rest your toenails down on the bench and keep your weight over your front heel with as little weight as possible on your back leg.
• Stay Tall & Aligned: Shoulders down and back, core engaged, and eyes forward to maintain proper posture.
• Distribute Your Weight Wisely: Keep most of your weight over the front heel and focus on driving up through your front heel for maximum glute and hamstring engagement.
• Control the Descent: Lower slowly, aiming to lightly touch your knee to the ground while keeping your front foot fully grounded to the floor.
• Drive Up with Power: Drive through your front heel to return to standing. This is where the magic happens!
• Use Support as Needed: Boxes, PVC pipes, or holding onto a rack can help with balance while you build strength.

Ready to Level Up?

RFESS is my favorite movement  for developing lower body strength + stability + mobility and for it’s powerful effectiveness in injury prevention. Whether you’re an athlete, lifter, or just looking to move better, this exercise deserves a top spot in your training plan.

Need a visual? Check out my YouTube channel [HERE] for a full demo and coaching breakdown!

Want a step-by-step guide to building strength, health, and happiness that actually lasts?

My book, “Live FIT from the Inside Out“, shares my 6 SHIFTS framework (Sleep, Hydration, Intake, Fitness, Thoughts, Sunshine), simple, sustainable, empowering tools to help you reclaim your energy, confidence, and quality of life without extremes.

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Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life

Are you ready to make longevity and your quality of life a priority, but not sure where to start? 

That’s where my remote coaching program comes in! With my program, you’ll receive:

• Customized Programming: I design a training plan tailored to your current abilities and goals.

• Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.

• Movement Demonstrations: Access videos that break down each progression step-by-step.
• Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.

Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan. 

Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.

Let’s work together to help you crush your fitness goals! 

Learn more about my remote coaching program: Click HERE!

And because long-term results go beyond workouts, I’ve also partnered with some of the most trusted brands in fitness and wellness to bring you powerful tools and resources that support your journey:

•  NZ x Spren Collab: Gold standard body composition tracking right from your phone. Read the press release →

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