Rear-Foot-Elevated Split Squat
A split squat with the back foot on a bench — one of the best single-leg strength builders for runners.
Also called: bulgarian split squat, rfe split squat, rear foot elevated squat
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand a big step in front of a knee-height bench. Place the top of your back foot on it. Front foot far enough forward that the knee stays behind the toes at the bottom.
How to do the Rear-Foot-Elevated Split Squat
- Lower straight down — back knee toward the floor.
- Torso tall or hinged slightly forward from the hips (more glute), never rounded.
- All the work happens in the front leg; drive up through the front heel.
- Control the descent — 2 seconds down.
Rear-Foot-Elevated Split Squat muscles worked
The Rear-Foot-Elevated Split Squat works the quads and glutes.
Common Rear-Foot-Elevated Split Squat mistakes
- Standing too close to the bench, which cramps the front knee.
- Bouncing out of the bottom.
- Hopping or wobbling — pick a smooth, repeatable depth before adding load.
Scale it
Easier: Regular split squat with the back foot on the floor.
Harder: Hold dumbbells, or slow the lowering phase further.
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.