The foot elevated split squat is a unilateral exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. This exercise is also known as the Bulgarian split squat, named after the country where it originated.
The foot elevated split squat is an effective exercise for building strength and size in the lower body. It is also a great exercise for improving balance, stability, and flexibility. In this article, we will discuss the benefits of foot elevated split squat, variations, and how to do it correctly.
Benefits of Foot Elevated Split Squat
There are several benefits of foot elevated split squat:
- Builds leg strength: Foot elevated split squat is an excellent exercise for building strength in the legs, especially the quadriceps, hamstrings, and glutes.
- Improves balance and stability: Since the exercise is unilateral, it requires more balance and stability, which helps to improve these qualities.
- Increases flexibility: The foot elevated split squat requires a greater range of motion in the hip and knee joints, which can lead to improved flexibility.
- Reduces muscle imbalances: Since the exercise is unilateral, it can help to reduce muscle imbalances between the left and right sides of the body.
- Increases core strength: The foot elevated split squat also engages the core muscles, which can lead to improved core strength.
Variations of Foot Elevated Split Squat
There are several variations of foot elevated split squat:
- Barbell foot elevated split squat: This variation involves holding a barbell on your shoulders while doing the foot elevated split squat.
- Dumbbell foot elevated split squat: This variation involves holding a dumbbell in each hand while doing the foot elevated split squat.
- Bodyweight foot elevated split squat: This variation involves doing the exercise without any weights.
- Rear foot elevated split squat: This variation involves elevating the rear foot instead of the front foot.
How to Do Foot Elevated Split Squat Correctly
Here are the steps to do foot elevated split squat correctly:
- Stand facing away from a bench or elevated surface.
- Place the top of your foot on the bench or elevated surface behind you.
- Step forward with your other foot and position it so that your knee is directly above your ankle.
- Lower your body by bending your knee and hip, keeping your back straight and chest up.
- Stop when your thigh is parallel to the ground.
- Push through your front foot to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other leg.
It is important to keep your knee in line with your toes throughout the exercise and to avoid letting your knee cave inwards or outwards.
Conclusion
The foot elevated split squat is an excellent exercise for building leg strength, improving balance and stability, increasing flexibility, reducing muscle imbalances, and increasing core strength. There are several variations of foot elevated split squat, including barbell foot elevated split squat, dumbbell foot elevated split squat, bodyweight foot elevated split squat, and rear foot elevated split squat. To do the exercise correctly, follow the steps outlined above and make sure to keep your knee in line with your toes.