Rear Foot Elevated Split Squat

Set your back foot up on a bench or box behind you, laces down, and step your front foot far enough forward that your knee stays roughly over your ankle at the bottom. With the bar on your back, keep your torso upright rather than leaning into the front leg. Lower straight down until your back knee nearly touches the floor, then drive up through your front foot. Your back leg is there for balance, not to push you up — if you feel it doing real work, your front foot probably needs to step out further. Complete all your reps on one side before switching, since the barbell makes swapping legs mid-set awkward.