Rear Leg elevated split squat

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Set Up

Place a bench behind at a height that will allow your rear knee to be bent at a 90 degree angle.  Align the front foot a couple of feet in front of the bench.  If the knee is traveling over the toes at the bottom of the rep, the front foot is too close to the bench.  The rear leg must remain relaxed and most of the weight is placed on the front leg.

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movement

Lower the rear knee toward the ground and slightly lean over the front leg.  The front shin should remain close to vertical in the bottom position.

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finish

Apply force into the ground with the front foot and stand back up by extending the front knee.  If you find yourself using too much of the rear leg, use a lighter weight and lean over the front foot further.