Kettlebell Exercise Database

Rear Foot Elevated Split Squat (RFESS)

RFESS (Rear Foot Elevated Split Squat) or commonly referred to as the Bulgarian Split Squat.

This “mostly” single leg exercise may take the cake on being the ultimate leg builder in your kettlebell training. Just do a few sets and let us know what part of your lower body isn’t sore the next day.

Make sure to keep back foot flat on bench or other stable elevated surface as a means for balance only, while using the front leg as the working leg. You’ll want to keep your weight distributed on the outside edge and heel of your foot to maintain good ankle-knee-hip alignment and your balance. Keep the heel anchored to the ground while you sit your hips back until your femur is parallel to the ground.

Watch Coach Brandon from every angle, then give it shot on your own in your kettlebell training. Go bodyweight first before loading, and as always, go light and do it right first!