the rear foot on a bench drops your hip lower than a flat split squat reaches,
so the front glute and quad work through more range under load
the back foot supports less of you, so the front leg works harder per kilo
while the total on the bar stays below a flat split squat
To shift more emphasis to glutes, lean your torso slightly forward through the
movement. 🍑
Execution
Place one foot on a bench behind you. Set your front foot far enough forward
that your shin stays roughly vertical at the bottom. Stand tall with dumbbells
at your sides. Brace your trunk.
descend by bending your front knee and hip
hold your torso angle through the rep
lower until your front thigh is at least parallel to the floor
drive through your front foot to stand back up
finish all reps on one side before switching
Load it with dumbbells at your sides, a barbell across your back, or one held
between your legs, and stay with whichever you pick.
Purpose
one of the best glute builders available
the rear foot on a bench drops your hip lower than a flat split squat reaches,
so the front glute and quad work through more range under load
the back foot supports less of you, so the front leg works harder per kilo
while the total on the bar stays below a flat split squat
To shift more emphasis to glutes, lean your torso slightly forward through the
movement. 🍑
Execution
Place one foot on a bench behind you. Set your front foot far enough forward
that your shin stays roughly vertical at the bottom. Stand tall with dumbbells
at your sides. Brace your trunk.
descend by bending your front knee and hip
hold your torso angle through the rep
lower until your front thigh is at least parallel to the floor
drive through your front foot to stand back up
finish all reps on one side before switching
Load it with dumbbells at your sides, a barbell across your back, or one held
between your legs, and stay with whichever you pick.