Rear-foot-elevated

split squat

Also known as an RFE or Bulgarian split squat, this exercise is one of the best for developing lower-body strength and power. It increases the flexibility of your hip flexors and challenges your core to maintain balance.

Exercise profile

Equipment

dumbbells, bench

Primary muscle groups

Glutes, quads

Secondary muscle groups

Hips, core

1 Place the top of your left foot on a bench behind you, and plant your right foot firmly on the floor. Hold a dumbbell in each hand at your sides.

2 Inhale, bend both of your knees, and lower your left knee straight down until your right thigh is parallel to the floor.

3 Exhale and push through your right heel to stand up. That is one rep. Repeat on this side for the number of reps given in your workout.

4 Reverse your stance and perform the squat with your right foot elevated. Repeat for the number of reps given in your workout.

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Easier variation

Bodyweight RFE split squat

Perform the squat as described, but without dumbbells. Keep your hands near your chest.