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.

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 it

1. Lower straight down — back knee toward the floor.
2. Torso tall or hinged slightly forward from the hips (more glute), never rounded.
3. All the work happens in the front leg; drive up through the front heel.
4. Control the descent — 2 seconds down.

Common 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