The rear foot elevated lateral Landmine split squat is unbelievable good for the lower body and especially the glutes. I have done the regular lateral Landmine split squat before and loved them, but I had never seen a rear foot elevated variation before and thought I'd test it out. They greatly exceeded my expectations. Due to the placement of the weight, and the elevated back leg, the glute of the planted leg has to work really hard to keep the pelvis level and lower body stable. End result = glutes on fire, and of course the quads.
Here are a few key points to this exercise:
1) Set yourself up so your back foot is elevated on a bench, or on a similar height box, or on a barbell that is in a squat rack.
2) Load a barbell and line it up so it is just in front of your pelvis. You can anchor it to something as it will prevent the bar from rolling.
3) Grab the bar with your arm that is on the opposite side of your body from the working leg. If you find that your grip is failing you, use some chalk, or you can wrap a towel around the bar and hold onto it, but make sure the towel isn't too long or else the weight will hit the floor.
4) Make sure that your weight is on the mid/back of your front foot, but keep all of your toes down and spread (this will give you more stability).
5) You should be on the toes of your back foot, and your sole should be vertical, but if this bothers you, you can rest the top of your foot on the surface instead.
6) Have a slight forward lean in your torso. Do not allow your lower back to hyperextend or ribcage to flare.
7) Before each rep, take a deep breath in, brace your core, and slowly descend into the split squat.
8) Go as low as your mobility and strength permit, and of course while maintaining good form.
9) Maintain proper alignment at all times.
10) Your body should travel in a vertical plane, not horizontally.
11) Your front leg should be doing as close to 100% of the work as possible.