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Rear Foot Elevated Split Squats vs Back Squats
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Rear Foot Elevated Split Squats vs Back Squats

A comparative study finds that RFESS produces greater hip moments than a conventional barbell back squat.

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Danny James
Oct 30, 2024
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Rear Foot Elevated Split Squats vs Back Squats
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Fit, muscular guy wearing a light blue-shirt and black leggings is performing a RFESS in a dark gym with light blue fluorescent lighting..
Image created by Author using Midjourney

This study conducted by Arakawa, Mori, and Tanimoto (2023) investigates the differences in hip joint kinetics between rear-foot-elevated split squats (RFESS) and conventional double-leg back squats (DLBS) at the same relative intensity of loads (PMID: 36542838). The research aims to provide insights into how these two exercises impact hip mechanics, particularly for athletes.

Key Points

  • Participants: Eight male college rugby players were involved in the study.

  • Methodology: Each participant performed three repetitions of both DLBS and RFESS at a load corresponding to their 10-repetition maximum (10RM). Before testing, participants had trained with both exercises for four months, gradually increasing the loads.

  • Data Collection: A 3-dimensional optical motion capture system and a force platform were utilised to gather data on joint kinetics.

  • Findings:

    • The hip extension moment in RFESS was significantly greater than in DLBS, even with a more upright trunk position and a lower absolute load:

      • 44% greater at the bottom position (p < 0.01).

      • 47% greater at peak values (p < 0.01).

    • Additionally, moments for hip abduction and external rotation were also higher in RFESS compared to DLBS at the bottom position.

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