The Rear-Foot-Elevated Squat is arguably one of the best Squat variations for athletes. It is performed with the back foot placed on an elevated surface. Followed by bending the front knee to lower into a lunge until the thigh is parallel to the ground; keep the front knee behind toes, finally we finish the movement by extending the hip and knee to drive up back to the starting position.
A great advantage of the Rear-Foot-Elevated Squat is the unilateral aspect that translates well to sports. It helps work the legs individually to build balanced lower-body strength, while also increasing lower body and core stability. Remember that many competitive situations call for strength and stability in a unilateral (one leg) position. Unilateral movements used in conjunction with bilateral movements are optimal for developing successful athletes.