Game version
Tower build: take turns doing slow reps while your partner tells you how level you stay. Swap.
Rear-Foot Elevated Split Squat
A split squat with the back foot on a bench. Strong single-leg work with your own body weight.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Rest the top of your back foot on a knee-high bench.
Core: Medium. Steady, with no strain.
- Ages
- 13 and up
- Time
- 12 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Bench or step
- Level · skill
- Advanced · Defending
The steps
How it works
- Rest the top of your back foot on a knee-high bench.
- Lower straight down until the front thigh is about level.
- Keep the front knee tracking over the foot.
- Push up; do 3 sets of 6 each leg.
Coaching point
Front heel heavy.
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (shallow), Core (medium), More (a slow count). Steady, with no strain.
Story
You are a castle guard standing tall.
My best
Beat your own count
Steady, with no strain. Only your own number counts: today against last time.
Practice makes progress
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