quad strength

Rear foot elevated split squat

1) Start with your feet hip width apart.

2) Secure the BB by pulling your shoulders back.

3) Take one foot back and keep it flat on the box.

4) Drop your back knee to the ground or to a range comfortable for you; keep your midline tight.

5) Control the descent making sure the front foot stays flat on the ground.

6) Drive back up by pushing through your front heel.

7) Repeat for each rep.

Breaking down the movement:

1) Unrack the barbell and secure it by pulling your shoulders back.

2) Keep the front foot flat and back leg slightly bent.

3) Descent by dropping the back knee straight down.

4) Drive through the heel of the front foot to go back up.

5) You do not need to straighten your legs at the top, just drive directly up and repeat the process for each rep.

Breaking down the movement:

1) Stand with your feet wider than hip width apart and pointed slightly outwards.

2) Secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath and brace your midline before you squat.

4) Sit back in your heels as you slowly descent.

5) Go down until you reach the box and stay tight.

6) Make sure your knees stay in line with your toes as you're actively sitting on the box.

7) While remaining tight, drive up to the top position exhaling as you extend.

8) Repeat the process for each rep.