LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

REAR FOOT ELEVATED SPLIT SQUATS (RFESS)

RFESS is a unilateral lower body movement variation important in teaching and strengthening proper load mechanics for force application and is one of our primary lifting patterns for single leg strength. Typically, athletes can train with weight greater during this lift on one leg, than 50% of the weight used when performing Back Squat. So, we train with greater loads per leg, improving force application with less stress on the joints. Yes, we still incorporate several different unilateral lower body lifts throughout our year training progression including skaters’ squats, single leg box squats, step-ups, lunges etc. But RFESS is a lift we pretty much use year-round.

RFESS: Safety Squat Bar

• The RFESS set-up is basically from a reverse lunge with the rear foot elevated on some softer surface. Whether that is a jump box, roller etc.
• I like to see the rear foot height just high enough that the rear knee never touches the ground at the bottom position of the movement.
• Your front shin angle should match both spine angle and rear thigh angle during the bottom portion of the lift.
• Using a Barbell with this lift can be tricky. When things go wrong, it’s a hard position to bail from. I prefer using a Safety Squat Bar with rack handles or the use of band pegs to help with lateral stability.
• Under control, walk the weight out of the rack slowly, one step at a time
• Prior, make sure your bar clamps are secure
• Place the top of your rear foot on the box or roller.
• Under control, lower your hips to a position previous mentioned
• Do not allow the forward knee to lean in. Your thigh, knee, foot and ankle should all remain inline, pointing straight ahead.
• From the bottom position, push hard with the mid foot to return to the starting position.
• Your weight should be distributed 65/35 front to back.
• Try not to use your rear leg to push off with
• Maintain a spine neutral upright torso throughout the movement pattern.
• Perform all reps prescribed before switching legs
• Spotters on either side are highly advised.