The Secret to Unlocking Lower Body Strength and Stability
For most, leg day brings to mind traditional movements like squats or lunges.
BUT what if I told you there’s one super effective, yet underestimated, movement that has the ability to take your lower body training to the next level?
An exercise that not only strengthens your legs but also enhances your balance, stability, and functional fitness in ways few other movements can.
Curious?
You should be.
This hidden gem is one of my favorite movements, and it’s variations, to program for my clients, regardless of fitness level due to its simplicity and effectiveness.
In the next section, we will uncover the rear foot elevated split squat!
Keep reading to find out how this one movement can change the way you approach your training, while helping you achieve a new level of strength and control.
Why Is the Rear Foot Elevated Split Squat Important?
The RFESS is not just another leg exercise.
It’s a movement that targets key muscle groups and brings about strength, stability, balance, coordination, and more.
Whether you’re an experienced athlete or just starting your fitness journey, this movement can unlock significant lower body benefits.
- Improved Balance & Stability:
Since one leg works at a time, you’re forced to engage your core and stabilizer muscles, reducing the risk of injury and building a foundation of strength. This also translates to better movement patterns in everyday life and training. - Targeted Strength Development:
The RFESS allows for a more even distribution of strength between both legs, helping to correct imbalances that can lead to compensation and injury. Plus, it’s easier on the lower back compared to traditional squats. - Functional Fitness:
If you’re looking to improve your performance in daily activities and/or sports, this exercise will help enhance your functional movement skills by developing overall better body awareness and how to move more efficiently under load.
This movement is a staple in my remote coaching program.
My clients love it because it can be easily incorporated into home workouts using just bodyweight or simple equipment like dumbbells or resistance bands.
Who Can Benefit from the Rear Foot Elevated Split Squat?
This exercise isn’t just for elite athletes.
It’s for everyone who wants to improve their lower body strength and stability, whether you’re training for sports, looking to improve your fitness, or rehabbing from an injury.
Here’s a closer look at who can benefit:
- Beginners Looking to Build Strength
New to strength training? The split squat is a great foundational exercise to build your quads, glutes, and hamstrings, even if you’re starting with bodyweight only. My remote coaching program is designed to help beginners learn proper form, technique, and how to modify, as needed, as well as how to progress into the RFESS. - Athletes Seeking to Improve Performance
Athletes benefit from the RFESS by improving unilateral leg strength, stability, and power, which leads to improved agility, speed, and performance in their sport. In my program, I focus on helping athletes maximize their potential while avoiding injury. - Women Over 40 Focusing on Longevity & Joint Health
As we age, maintaining muscle mass and joint stability becomes more crucial. The RFESS is gentle on your joints and an excellent exercise for building strength without over stressing the knees. Plus, it can easily be modified to fit your current fitness level. With my remote coaching, you’ll receive tailored programs to ensure you’re progressing safely.
FOCUS:
- Begin with your heels up against a box or a bench that is just below your knee
- Bring one foot so that your heel is touching your toe and take three heel toe steps out from there
- Place your back foot onto an elevated surface, toenails down
- Maintain weight in your front heel and keep your shin vertical with your knee stacked over your heel
- Aim to lightly touch your knee to the floor directly under your hip and shoulder
- Drive up through the heel of your front leg
- Use boxes or PVC for support, as needed
- Focus on keeping squared up through the hips and shoulders as possible
*Watch the video below to see a step-by-step demonstration of how to master the Rear Foot Elevated Split Squat (RFESS) and get the most out of this powerful movement.
How to Incorporate the Rear Foot Elevated Split Squat into Your Routine
Incorporating the RFESS into your workout routine can be a game-changer.
Whether you’re focusing on leg day or a full-body routine, this exercise can be the centerpiece or a complementary movement.
- For Strength Training: Use it to replace or supplement traditional squats for more emphasis on balance and unilateral strength.
- For Fat Loss: Combine the RFESS with a higher intensity piece while also building muscle.
- For Functional Fitness: This movement is ideal for improving movements in nature like walking, running, and climbing stairs.
My remote coaching program provides personalized workouts that can be done anywhere, making exercises like the RFESS even more accessible.
You’ll receive individualized programming and real-time feedback on proper form, technique, and progression.
Conclusion: Ready to Take Your Training to the Next Level?
The Rear Foot Elevated Split Squat is one of the best exercises you can incorporate into your routine for strength, balance, and functional movement.
Whether you’re just starting out or looking to fine-tune your fitness, this movement is a game-changer.
If you want to maximize your results and learn how to integrate movements like the RFESS into a well-rounded fitness plan, my remote coaching program is here to guide you.
With custom-designed programming, video movement demos, weekly coaching cues, and personalized support, you’ll have everything you need to succeed.
Sign up today and let’s get started on building a stronger, fitter, and more balanced you!
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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!
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