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RFE Split Squat – Position And Types

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RFE Split Squat – Position And Types

It is called as the Bulgarian split squat, the RFE (Rear Foot Raised) split squat is one of the best one-sided squat variations. This compound exercise will help you seriously strengthen your legs and glutes.

Simply put, the RFE split squat can take your lower body strength training to the next level.

Muscles used by the split squat RFE


The RFE split squat chiefly works the quadriceps and glutes. The four muscles at the front of your leg that make up the quadriceps are the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis.


The Bulgarian squat intensively activates the quadriceps muscles, which increases the hypertrophy of these muscle cells.

Additionally, the glutes receive significant tension during the RFE split squat.

The gluteus maximus, medius and gluteus minimus make up the gluteal muscles. Although this exercise targets all three glutes, the gluteus maximus is the most involved during the drive.

The RFE Split Squat assurances a very strong contraction of the gluteal muscles.

Benefits of the Bulgarian Squat

1. Size And Strength Wins

The RFE split squat puts a lot of pressure on your quads, glutes, and hips. When the human body is certainly stressed, it responds by strengthening and stretching the stressed muscles. These lower body muscles are important for short-tempered movements like running, jumping, or other exercises like the traditional squat or deadlift.

Whether you hold a weightlifting record or someone who is completely new to fitness, your lower body strength provides a stable foundation you can rely on to reach your goals.

2. Improved Muscle Imbalance

The Bulgarian split squat is a flawless exercise for working one leg at a time. Many people develop muscle imbalances as a result of previous athletic experiences or injuries. If one of your legs is tougher than the other, you can learn to do this split squat to correct your muscle imbalances.

3. Comfort

Another great benefit of the RFE squat is its comfort factor. Absolutely no gym equipment is required for this exercise. All you want is a chair, couch or similar raised surface and you’re good to go!

How To Do The RFE Splits Squat


To achieve the Bulgarian split squat, all you need is an elevated surface (bench, chair, sofa, etc.).


  1. a) Begin by placing your track foot on the raised surface behind you. ‍
  2. b) Step out with the front foot so that the back leg is slightly bent.


  1. a) Lean somewhat forward and keep your back straight.
  2. b) Engage your core and squat into your front leg.
  3. c) At the bottom of the rep, pause for a moment and kick your front leg up.
  4. d) Keep the tightness in your heart and repeat!

RFE Split Squat Error


A common mistake people make when doing the Bulgarian squat is leaning back and putting too much weight on the running foot. This can lead to a hyperextended back place that puts undue pressure on your spine.

Leaning over your trail foot also reduces stress on your front leg, minimizing your potential gains.

Instead, keep most of the weight on your front foot and lean slightly forward to maximize the effectiveness and safety of the RFE split squat.

2. Shift Your Weight Forward And Back

Although you want to lean slightly forward during the RFE split squat, avoid shifting your weight back and forth during the exercise movement. All too often, lifters tend to shift their weight onto their toes when squatting down and back onto their hind foot when squatting up.

This forward weight shift puts too much stress on the front knee. Instead, it should feel like you’re squatting up and down on a vertical plane without shifting your weight back and forth.

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