We introduced a new exercise to this weeks Boston Performance Coaching strength training class - the Rear Foot Elevated Split Squat (RFESS). After 5 weeks of prep work consisting of high rep schemes and work capacity leg circuit work, the group was ready to advance their strength development. Our lower body work has been geared towards single leg development. When running, you are never on 2 feet at the same time and during cycling, your legs oppose each other in movement.
How to perform the RFESS:
(1) Set up in a split or staggered stance elevating the rear foot (ball of the foot or on your toes) onto a bench or 12-18" box.
(2) Keep the weight on the heel of the front foot throughout
(3) Bring the rear knee down until it touches gently to the ground or until the top of the thigh of the front loaded leg is parallel to the ground. An airex pad or stretching mat can be used to cushion the knee.
(4) Keep the torso erect.
The RFESS is an excellent exercise for developing balance, flexibility,
and single leg strength. Performing any task on 1 leg requires a
degree of proprioceptive development; and as some of our athletes found
out on Monday, the exercise develops hip flexibility. This is
extremely important for cyclists and triathletes who constantly place
their hips and body in aggressive aero and hip shortening positions on
the bike. Core control is essential during this exercise to keep the
torso erect.
-Coach Vic Brown
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