The rear foot elevated split squat (also called Bulgarian split squat) is a unilateral strength exercise in which the rear leg is placed elevated on a bench or step, while the front leg carries most of the load. From this position, you move down and back up in a controlled manner by flexing and extending the hip and knee of the front leg.
The elevated position of the back leg creates a greater range of motion and an intensive load on the front leg. The exercise combines strength, mobility and stability and is very effective for improving unilateral leg strength.
Focuses on strengthening quadriceps, glutes and hamstrings of the front leg, with additional activation of hip stabilisers and core. Improves unilateral strength, hip and knee control and movement quality in split stance. Supports performance in sprinting, jumping and directional changes.
Exercise bench or step
Flat surface
Optional: dumbbells, kettlebells or dumbbells
Place the instep of the back leg on a bench
Put the front leg firmly on the ground
Hull upright
Core tightened
Pelvis neutral
Look ahead
Bend controlled knee and hip of front leg
Lower the back knee towards the ground
Keep the upper body stable
Go to a comfortable depth
Push back up via the heel of the front leg
Stretch hip and knee without locking
Maintain control throughout movement
Change of leg after completion
✓ Knee stays in line with toes
✓ Keep pelvis stable and straight
✓ Move in a controlled manner without momentum
✓ Push through heel and midfoot
✓ Keep torso straight and stable
✗ Dropping knee inwards
✗ Excessive leaning forward
✗ Too long stride distance without control
✗ Too heavy load without technique retention
✗ Ignoring pain in knee or hip
The rear foot elevated split squat is used to improve unilateral lower body strength and stability. The exercise is well suited within strength training for athletes who want to optimise their acceleration, jumping power and unilateral load.
Within rehabilitation, this exercise can be used in later stages of build-up when sufficient basic control and strength are present. Due to the relatively high load on the front leg, careful technique is essential. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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