Rear Foot Elevated Split Squats vs Back Squats
A comparative study finds that RFESS produces greater hip moments than a conventional barbell back squat.
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.