SquatBWBench
Rear-foot-elevated split squat performed with bodyweight only. Builds unilateral quad/glute strength, hip stability, and exposes side-to-side imbalances more than any bilateral squat.
Demo: Squat University
Sets
3
Reps
8-12 per side
Rest
1:15
Contraindications
High single-leg knee-flexion demand — regress depth or hold support if knee pain arises. Requires reasonable hip flexor flexibility in the rear leg.Setup
Stand with one foot on the ground, the other foot resting on top of a bench behind you (top of foot down, not toes).
Execution
- 1Keep about 90% of bodyweight on the front leg
- 2Descend straight down through the front leg
- 3Drop the back knee down and slightly back
- 4Reach a comfortable depth (front thigh near parallel)
- 5Drive through the front foot to stand
Key cues
- 90% of the weight on the front leg
- Squat straight down, not a see-saw
- Minimal pressure through the back leg
- Front knee tracks over the toes
- Chest up throughout
Common faults
- Shifting weight back onto the rear leg (see-saw motion)
- Stance too long or too short
- Front knee caving inward
- Torso leaning too far forward
- Back foot placed too high, causing imbalance
Tweaks
- Hold onto a rack or wall for balance while learning
- Add a pause at the bottom
- Elevate the front foot too for a deficit variation
Regressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hamstrings, Adductors, Core
Notes
Squat University's signature cue is treating it as 'a single-leg squat with a kickstand' rather than a lunge.
Sources
Attribution: Squat University / Dr. Aaron Horschig