BREAKING DOWN THE REAR FOOT ELEVATED SPLIT SQUAT [RFESS]
AKA THE BULGARIAN SPLIT SQUAT

Are you tired of the same old leg exercises that leave you feeling like a wobbly newborn deer? Well, get ready to level up your leg day game with this powerhouse move that will make your muscles scream (in a good way, we promise!).

Say goodbye to boring squats and hello to the RFE Split Squat, a hilarious-sounding exercise that’s no joke when it comes to improving lower body strength and stability. Whether you’re a gym newbie or a seasoned fitness guru, this exercise will challenge you in all the right ways and make you feel like a total badass.

So, grab your dumbbells, put on your game face, and let’s dive into the world of RFE Split Squats – the exercise that will have you sweating, smiling, and questioning why it’s called that in the first place! Let’s get ready to lunge and laugh our way to stronger legs!

This article will explore the benefits of the RFE Split Squat and provide instructions on correctly performing it. We’ll look at split squat variations and discuss why they’re important for overall fitness.

This exercise is so good and can be used for a variety of goals depending on how you position yourself.

Muscles Worked By The Rfe Split Squat

This exercise works several muscles in both the front and back of the leg and the core, making it an excellent choice for any full-body rfe workout.

You can target many muscle groups by performing this movement with good form and proper weight selection while improving balance and stability.

How To Do The Rfe Split Squat

Are you interested in learning how to do the RFE Split Squat? Below are the three simple steps with detailed instructions to follow

Step 1: Setup

First, begin by standing with one foot on a bench or box that is roughly knee height.

Next, lower yourself into a lunge position until your back knee lightly touches the ground and keep your chest up throughout the entire movement.

Ensure both feet point forward, hips tucked under, and glutes engaged.

Finally, drive through your heel as you come out of the split squat and repeat for the desired reps.

Step 2: Technique to follow

Once you have the setup for the RFE Split Squat down, it’s time to look at the technique.

The technique is key when performing any exercise to ensure proper form and prevent injury.

For this particular move, make sure your feet are shoulder width apart with your back foot elevated on a bench or box that is roughly knee height.

Your hips should be tucked under, your glutes engaged, and always keep your chest up throughout the entire movement.

Drive through your heel as you come out of the split squat and repeat for the desired reps.

With the correct technique during an RFE Split Squat, you can maximize its effectiveness while avoiding injuries commonly experienced in gym settings.

Step 3: Progressions

Once you have the technique of the RFE Split Squat down, it’s time to progress your exercises.

Progressing your RFE Split Squats can be done by adding weight or making them more challenging through various variations.

One way to add weight is by using a dumbbell in each hand when performing this exercise.

Challenge your Strength: If you are looking for an even greater challenge, try doing single-leg split squats with just one leg on the bench at a time and alternating legs between sets.

Increase the intensity by decreasing rest periods or increasing reps per set.

By progressing your RFE Split Squat exercises, you will be able to keep challenging yourself and build strength over time.

RFE Hip Flexor Stretch

Once you have completed the RFE Split Squat, it’s time to move on to a different exercise that will help target your hip flexors.

The RFE Hip Flexor Stretch is an effective and simple stretch that targets this area of the body. It can be done standing or sitting and requires little space, making it ideal for home workouts where gym equipment isn’t available.

Simple Steps to do this:

• To perform the exercise correctly, stand with feet about shoulder-width apart and place one hand on a wall or chair for balance if needed.
• Step back with one leg while keeping both knees slightly bent and lean forward until you feel the tension in the front of your thigh.
• Hold the position for 15-30 seconds before switching sides. This movement should be repeated 2-3 times per side to maximize effectiveness.
• Make sure to keep your abdominal muscles engaged throughout the entire motion so they don’t collapse – this helps engage more muscles and prevents injuries from occurring during the exercise.

This exercise can also be used as a “weighted stretch”. Go slow, start light and make sure you can control it.

• How far you step out will depend on your flexibility. The more flexible you are either the further you can step out, or the higher your bench will need to be as You’re looking to create a good stretch up the front of the back leg.
• MAIN DIFFERENCE: Exaggerate the tuck of the pelvis, engagement of the core and squeeze of the glutes as you lower down keep an upright torso as you extend through the back HIP [not the low back]
• Lower down until you can no longer control it [then don’t get back to that point], or the stretch is moderate – then drive through the back leg up.

Rfe Split Squat Mistakes:

RFE Split Squats are great for building strength and developing leg balance. However, if done incorrectly, they can lead to serious injury or strain on the body. It is important to be aware of common errors people make when performing this exercise to avoid them.

Do not use excessive weight:

The first mistake many people make with RFE split squats is using too much weight. This can put undue stress on your lower back and hips, which can cause pain and the risk of injury.

Do not overlook your posture:

It’sKeeping good form while doing split squats is essential by keeping your torso vertical, chest up, shoulders back, and feet planted firmly into the ground below. If you don’t do this correctly, your quadriceps won’t get an effective workout as most of the load will go through your knees instead.

Do not put pressure on joints:

During the eccentric phase (when lowering yourself down), it’s important to move slowly; otherwise, you could end up putting more pressure than intended onto your joints resulting in discomfort or possibly even damage over time.

Remember: Taking the extra few seconds to focus on proper technique can help ensure safety and effectiveness when doing RFE split squats.

Rfe Split Squat Variations

Having discussed common mistakes to avoid with the RFE Split Squat, let’s look at some variations of this exercise that you can incorporate into your training.

1- RFESS:

The Rear-Foot Elevated Bulgarian Split Squat (RFESS) is the most popular variation. This modification increases glute and hamstring activation while also increasing core stability as more weight is shifted onto the front leg. It’s important to keep your back knee close to the ground without letting it touch down for maximum benefit.

You can add further challenges by using an elevated box or bench when performing RFESS.

2- Unilateral kettlebell split squat:

Another great variation is a unilateral kettlebell split squat. Adding load will increase both strength and muscular endurance throughout the lower body. Make sure to stay mindful of technique during these exercises, keeping your chest tall and spine neutral whilst driving through your heels on each rep.

Keeping good form during any resistance exercise should always be priority number one!

Rfe Split Squat Alternatives:

If you’re looking to mix up your routine or break through plateaus in progress, plenty of alternatives can provide similar benefits without taxing the body too much.

Alternate #1:

One such option is the Bulgarian Split Squat (also known as Rear Foot Elevated Split Squats). This variation of the classic split squat works many of the same muscle groups but with an increased range of motion due to its setup, which requires one leg to be elevated behind you; think of it like a lunge but with both feet planted at once!

Alternate #2:

Another good choice would lunge in either their forward or reverse form; these exercises challenge different parts of the lower body while still providing resistance needed to build lean muscle mass.

Alternate #3:

Single-leg deadlifts are another great way to target all major muscle groups without overloading any particular area; they are perfect for athletes who need balanced development across both legs.

Bulgarian Split Squat Glute Focus:

The Bulgarian Split Squat is a great exercise to target the glutes. It is an effective variation of the traditional squat and significantly emphasizes your posterior chain muscles, such as the hamstrings and glutes. This makes it ideal for athletes looking to build strength in their lower body while improving hip stability and balance.

Steps to perform this exercise correctly:

Step 1: Begin by standing with one foot placed on a bench behind you.

Step 2: Slowly bend your knee until your thigh approaches parallel to the ground, then drive through your heel to return up to a standing position.

Step 3: Make sure that your chest remains tall throughout each rep so that you’re able to maintain proper form and technique.

Remember that if you cannot access a bench or box at home, any stable surface can be used instead. As you refine your form, gradually increase weight for added resistance and challenge.

With regular practice, you should soon find yourself reaping all of the amazing benefits associated with this powerful move!

• Stand with feet hip width apart in front of a bench or step that is ideally just below the knee pit.
• Take a step out about twice your walking step, or normal lunge distance – maintaining your hips distance with the feet (think railroad tracks, not balance beam).
• Set your back foot, laces down on the bench [some people prefer toes down, you may need a smaller bench if so & depends on flexibility]
• Grip the floor with the front foot, engage the core.
• As you lower to the ground, KEEPING FRONT THE HEEL DOWN, hinge the hips back and body forward slightly so the knee stays in line with or just SLIGHTLY in front of the ankle.
• The back knee should go straight down in line with or SLIGHTLY behind the hip.
• As you drive up, the majority of the weight will be in the heel, but THE TOES ARE STILL DOWN AND BEING USED AS WELL.

QUAD TARGET:

• To make this a more quad dominant movement, you don’t step out quite so far. Maybe 3/4 of a normal lunge step.
• STILL KEEPING FRONT HEEL ON THE GROUND, allow the knee to travel further forward toward or over the toes.
• Back knee may extend behind the hips slightly further, or you can not step out quite as far from the bench.

Conclusion:

The RFE Split Squat is a great exercise for strengthening and toning your glutes, hips, quads, hamstrings and core. It can be modified to target different muscles or to increase its difficulty level.

As with any exercise, proper form is important to get the most out of it while avoiding injury.

Additionally, several variations and alternatives can help you mix up your routine and keep things fresh.

If you’re looking for an effective lower body workout targeting multiple muscle groups at once, try the RFE Split Squat!

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