Exercise Technique

The Exercise Technique Column provides detailed

explanations of proper exercise technique to optimize
performance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,

NSCA-CPT*D, FNSCA

Technique, Variation,
and Progression of the
Rear-Foot-Elevated
Split Squat
Kevin McCurdy, PhD
Texas State University, San Marcos, Texas

ABSTRACT
THE REAR-FOOT-ELEVATED SPLIT
SQUAT IS A MULTIJOINT EXERCISE
USED TO TRAIN THE LOWER
EXTREMITY MUSCULATURE IN ALL
PLANES. THE BENEFITS INCLUDE
PREVENTION OF LOWER EXTREM-
ITY INJURY, IMPROVED GAIT AND
SPORT PERFORMANCE, AND
INCREASED MUSCLE SIZE AND
STRENGTH. WITH AN ANTERIOR-
POSTERIOR STANCE, THE EXER-
CISE IS PERFORMED PRIMARILY
UNILATERALLY.
INTRODUCTION
he rear-foot-elevated split squat
Although all these exercises include
flexion and extension predominantly
in the sagittal plane, the narrow base
common to these exercises introduces
the demand for frontal plane control.
The anterior-posterior stance also in-
cludes rotation in the hips that occurs
in the transverse plane. Unique to the
RFESS is significantly reducing the
support of the load on the trail leg
by placing the top of the foot on
a raised supporting device. The lead
leg has been shown to support
approximately 85% of the load (6),
which is greater than the split squat
and lunge (75%) (4). Many modifica-
tions of the exercise can be performed
to fit the beginner to advanced lifters.
be used to increase the loads for lifters
at various levels of experience.
Because of the level of instability present,
the exercise can be used for joint stabi-
lization; however, the RFESS can be
included in the program design as a core
exercise similar to the emphasis placed
on other types of traditional, multijoint,
lower-body exercises. Strength assess-
ment can take place using 1 repetition
maximum (1RM) loads as well as rep
tests using various RM loads (5). For
those without previous training using
the RFESS but have resistance training
experience, a practice session and pretest
is suggested before a final assessment of
strength to eliminate any possible learn-
ing effect. Heavy relative loads recom-

T
(RFESS) is similar to the
single-leg squat, lunge, and
split squat but also varies from each.
Address correspondence to Dr. Kevin
McCurdy, km55@txstate.edu.
With added support from the trail leg,
the exercise can be used as a progres-
sion before the single-leg squat when
the exercise is performed with just the
bodyweight or light dumbbells. This
added support of the trail leg can also
mended to increase strength during
training can also be used (5).
Although most ground reaction forces
in sport are produced from a unilateral
stance, the RFESS can be used for

Copyright Ó National Strength and Conditioning Association 93

Strength and Conditioning Journal | www.nsca-scj.com

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 Exercise Technique

improvement in a wide variety of sports.
Acceleration, deceleration, change of
direction, sprinting at top speed, and
jump performance all require stability
of the lower extremity joints under
loaded conditions to produce forces
through the kinetic chain for efficient
movement. The RFESS particularly
trains the hip to support the upper body
while also controlling the knee position
in the unilateral stance.
MUSCLES INVOLVED
The hip (gluteus maximus and ham-
strings) and knee extensors (quadri-
ceps) are active in the sagittal plane
(6). For frontal plane control and pre-
vention of a lateral pelvic tilt, the hip
abductors are required (gluteus med-
ius, gluteus minimus, and tensor fas-
cia latte) (6). Internal and external hip
rotators maintain the degree of exter-
nal rotation of the lead hip and inter-
nal rotation of the trail hip. The
reduced base of support also activates
the plantar flexors (gastrocnemius
and soleus), inverters (anterior and
posterior tibialis), and everters (per-
oneals). The active trunk muscula-
ture includes primarily the obliques
and extensors (erector spinae and
multifidus).
sides and 1 positioned behind the
lifter. With dumbbells and lighter
loads, spotters may not be necessary.
 After placing the bar on the should-
ers or dumbbells in the hand, place
the lead leg toe line on the mark then
take a split squat stance with the trail
leg just in front of the support device
and the foot still on the floor. While
shifting the weight toward the lead
foot, place the top of the trail foot on
the support pad.
 Positioning the trail ankle in slight to
complete plantar flexion reduces
instability of the exercise.
 Contact between the trail foot and
support device should be on the
metatarsals or the metatarsophalan-
geal joint.
 The stance width between the lead
and trail foot should be approxi-
mately hip width.
 Maintain a near vertical torso in
the starting position and through-
out the movement. A forward lean
(hip flexion), similar to the bilateral
squat, is difficult to control with
the split stance and rear foot
elevated.
 Keep the weight of the lead foot dis-
tributed in the middle of the foot or
near the heel.
 The bar should track in a vertical
line during the descending and
ascending phases. Instruct the lifter
to sit straight down to improve
bar path.
 The lead knee should track in line
with the foot that is pointed forward.
 Bring the trail knee down until
it touches a 1-2-inch foam pad
placed on the floor.
 Complete the repetitions in the set
before switching legs.

EXERCISE TECHNIQUE
 Place a mark on the floor to position
the lead toe line.
 The distance from the lead foot toe
line to the trail foot support is
approximately the length of the iliac
crest to the floor.
 Without added load, practice the
RFESS to adjust the support box/
bench distance that allows the lead
knee to be positioned directly above
the toe line. Tight hip flexors can
create excessive forward lean of the
torso to reach the pad with the trail
leg, which may require reducing the
distance of the support device.
 The trail leg support can range from
approximately 6 inches to knee height.
 When using a free-weight bar and
heavy relative loads for strength
improvement, the exercise should
be performed inside a squat rack Figure 1. Bottom position using the suspension bands for improved balance and
with spotters positioned on both reduction of the load.

94 VOLUME 39 | NUMBER 6 | DECEMBER 2017

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 PROGRESSION AND VARIATIONS
 Bodyweight holding suspension bands
(Figure 1).
 Smith machine—the stabilized load
significantly reduces muscle activa-
tion in the frontal plane.
 Bodyweight—for untrained lifters,
the weight of the body can provide
an overload.
 Bodyweight split squat.
 Bodyweight with the trail leg sup-
ported with a suspension band
(Figure 2). After placing the trail foot
in the strap, you may need to hold
onto the safety bars to position the
lead leg on the mark.
 Dumbbells with a stable trail leg sup-
port—the dumbbells lower the center
of mass which can improve the sta-
bility of the exercise. The lifter can set
the dumbbells on a bench positioned
on each side and elevated approxi-
mately knee height before performing
the exercise. Once in position with
the trail foot supported, the lifter
Figure 2. Using the suspension band to support the trail leg reduces stability.
can lift the dumbbells to begin.
Dumbbell load can be added. Using a bar on the shoulders is not
 Unequal dumbbell—to increase the
recommended because of the reduced stability.
frontal plane overload on the lead
leg, use a heavier dumbbell on the
trail leg side. A dumbbell could be
used on the trail leg side without
one on the lead leg side to further
increase the lateral pelvic tilt torque.
With dumbbells of equal load held in
each hand, the dumbbell on the lead
leg side counterbalances a portion of
the load creating the lateral pelvic
tilt. For example, a 20-lb dumbbell
held on the trail leg side creates more
frontal plane torque toward that side
than a 20-lb dumbbell held in each
hand. This unilateral load creates
more demand from the hip abduc-
tors and other musculature for fron-
tal plane support (7). Variations of
the load in each hand can be used
to independently control the over-
load in the sagittal and frontal planes
(Figure 3).
 Barbell on the shoulders—progression
of loads can occur for strength train-
ing. Strength improvement has been
found with progression up to 87% of
1RM loads performed for 6 repeti-
tions during short-term training (5). Figure 3. Unequal dumbbell load increases the frontal plane load.

95
Strength and Conditioning Journal | www.nsca-scj.com

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 Exercise Technique

The high center of mass increases the

difficulty in maintaining the posture
and in recovering from any angular
motion of the torso due to the
increase in torque (Figure 4); there-
fore, spotters are warranted.

COMMON ERRORS
 Lead knee not directly above the
lead toe line (Figure 5). Although it
is acceptable to have the knee
slightly in front of the toe line, a knee
position well behind the toe line with
a vertical tibia places too much load
on the trail leg.
 Excessive torso deviation from ver-
tical (Figure 5). A forward leaning
position is possible with body-
weight but is not recommended
with the bar on the shoulders. Cue
the lifter to stand tall with a verti-
cal torso.
 Inaccurate trail foot support distance
—before adding load, practice the
technique to adjust the distance that
Figure 4. Barbell on the shoulders can be an effective exercise to allow heavy loads to allows a vertical torso and lead knee
be added for maximum strength improvement. directly over the lead toe line.
 Trail foot support height. This can
vary based on leg length and flexibility,
but near knee height is recommended.
 Supporting the ankle/tibia of the
trail leg on the support pad. Allows
for more weight to be distributed to
the trail leg. The lifter can shift more
load to the trail leg resulting in the
bar tracking posterior from vertical.
 Neutral or dorsiflexion in the trail
ankle resulting in contacting the sup-
port device on the tip of the toes
(Figure 5). A plantar-flexed position
improves the stability of trail leg
support.
 Excessive hip adduction/lateral pel-
vic tilt, which makes it difficult to
control the resistance in the frontal
plane (Figure 6).
 Increased knee valgus (Figure 6).
 Stance not hip width—a trail foot
positioned directly in line with the
front foot may be difficult to control
the load in the frontal plane leading
to increased lateral pelvic tilt.

PRACTICAL APPLICATION
Figure 5. Errors include excessive anterior knee translation and trunk lean and toe The RFESS has the potential to
contact in a neutral ankle position in the trail leg. reduce the risk of hip and knee injuries.

96 VOLUME 39 | NUMBER 6 | DECEMBER 2017

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

Figure 6. Increased lateral pelvic trunk and knee valgus.
Frontal plane stabilization of the hip
enhances muscular control of hip
adduction in the stance leg (3). Repet-
itive excessive hip adduction/lateral
pelvic tilt on the support leg during gait
could lead to chronic soft tissue disor-
ders of the hip and knee (2). Hip
adduction can also lead to anterior cru-
ciate ligament stress because of an
increase in knee valgus (1). This is
a common occurrence during unilateral,
weight-bearing activities, particularly in
female athletes (8). Hip weakness in
a unilateral stance can be assessed in
clients with various levels of ability.
For untrained and individuals with
low levels of strength, the ability to
maintain a level pelvis can be observed
in a stationary unilateral stance (Tren-
delenburg’s sign). To progress the
assessment, a single-leg squat and jump
landings can also be used to observe
lateral pelvic tilting and the degree of
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
knee valgus. Training with the RFESS
can be used to provide improved trunk
and lower-body joint stabilization
mediated primarily by the hip muscu-
lature during unilateral based activities.
Using the progression of the RFESS
provided, the strength and condition-
ing specialist can assign an appropriate
level of exercise that allows correct
technique to be performed while mon-
itoring the noted errors and providing
corrective feedback.
Performance in a wide range of sports
involving lower-body, weight-bearing
skills occurs primarily under unilateral
conditions. In addition to sprinting and
change of direction, throwing, kicking,
and striking patterns require the transfer
of forces unilaterally that need to be sim-
ulated during training. With the majority
of the resistance placed on the lead leg,
the RFESS can be implemented in
a resistance training program to increase
Strength and Conditioning Journal | www.nsca-scj.com
strength of the lower body while achiev-
ing sport specificity. Although the exer-
cise includes some degree of instability,
loads recommended for improved mus-
cle mass, strength, and power can be
used to provide the necessary overload.
To obtain maximum benefits, following
proper technique and progression guide-
lines is essential during training with
the RFESS.
Conflicts of Interest and Source of
Funding: The author reports no conflicts
of interest and no source of funding.
Kevin McCurdy is a Professor of Exer-
cise and Sport Science in the Department
of Health and Human Performance at
Texas State University.
REFERENCES
1. Ford K, Myer G, and Hewett T. Valgus knee
motion during landing in high school female
and male basketball players. Med Sci Sports
Exerc 35: 1745–1750, 2003.
2. Fredericson M, Cookingham C, Chaudhari
A, Dowdell B, Oestreicher N, and Sahrmann
S. Hip abductor weakness in distance
runners with iliotibial band syndrome. Clin J
Sport Med 10: 169–175, 2000.
3. Gottschalk F, Kourosh S, and Leveau B. The
functional anatomy of tensor fasciae latte
and gluteus medius and minimus. J Anat
166: 179–189, 1989.
4. Hefzy M, Khazim M, and Harrison L.
Co-activation of the hamstrings and
quadriceps during the lunge exercise.
Biomed Sci Instrum 33: 360–365, 1997.
5. McCurdy K, Langford G, Doscher M,
Wiley L, and Mallard K. The effects of
short-term unilateral and bilateral lower-
body resistance training on measures of
strength and power. J Strength Cond Res
19: 9–15, 2005.
6. McCurdy K, O’Kelley E, Kutz M, Langford G,
Ernest J, and Torres M. Comparison of lower
extremity EMG between the 2-leg squat and
modified single-leg squat in female athletes.
J Sport Rehab 19: 57–70, 2010.
7. Stastny P, Lehnert M, Zaatar A, Svoboda Z,
and Xaverova Z. Does the dumbbell carrying
position change the muscle activity during
split squats and walking lunges? J Strength
Cond Res 29: 3177–3187, 2015.
8. Zeller B, McCrory J, Kibler B, and Uhl T.
Differences in kinematics and
electromyographic activity between men and
women during the single-legged squat. Am J
Sports Med 31: 449–456, 2003.
97