One of the biggest challenges in developing a powerful, efficient skating stride is teaching athletes how to produce force on one leg while maintaining posture, balance, and control. Hockey is a unilateral sport. Every stride is a single-leg push, followed by a single-leg glide.

The rear foot elevated split squat hold (RFESS Hold) is one of the most effective, accessible off-ice exercises for improving the single-leg strength and stability required for skating. When executed properly, it positions the athlete in the exact mechanics of a skating stride and teaches them how to create tension in the quadriceps and glutes, which are the primary muscles responsible for forward propulsion.

This article breaks down why this hold is so valuable for hockey development and how coaches can teach it in a way that transfers directly to the ice.

Why This Exercise Matters for Hockey Players

1. Hockey Is a Unilateral Power Sport

Every stride depends on the athlete’s ability to produce force through one leg while the other reaches long into extension. Weakness, instability, or poor alignment during single-leg support shows up immediately as:

• Shorter strides

• Less blade contact

• Energy leaks

• Poor recovery positions

• Slower acceleration

The RFESS Hold trains the athlete to be strong, stable, and organized on one leg. This is exactly what skating demands.

2. It Places the Player in a True Skating Position

Unlike many gym movements that look athletic, although they don’t replicate sport mechanics, this position mirrors the lower-body angles of a stride:

• Front knee driven forward over the toes

• Thigh angle matching the skating position

• Back leg in hip extension

• Torso following the line of the shin

This reinforces position awareness, posture, and proper joint alignment.

3. It Develops Foundational Quad and Glute Strength

A strong stride doesn’t start at the foot, it starts at the hip and quad, which control knee drive and extension.
The RFESS Hold isolates the exact musculature used in the propulsive phase of the stride, helping players:

• Stay low

• Maintain power longer

• Generate force more efficiently

• Reduce compensations and energy leaks

This is strength that directly transfers to the ice.

Technical Breakdown: What Coaches Should Watch For

Setup

• Front foot planted firmly

• Back foot elevated on a bench, couch, pad, or stable surface

Lowering Into Position

• Athlete lowers straight down

• Front knee travels forward over the toes

• Knee remains stacked in line with the hip and foot

• Avoid “sitting back,” which overloads the rear leg and disrupts alignment

Upper Body Mechanics

• Slight forward torso lean

• Angle should match the front shin

• Avoid an upright torso or excessive low-back arching

This torso angle creates the quad and glute engagement we want in the skating stride.

Holding the Position

• Maintain full tension

• No back-knee sag, drifting, or wobbling

• The athlete should feel the front leg working and not the back leg

A static hold gives the player time to own the position, reinforcing technique before adding speed or load.

Why This Exercise Transfers to Skating

Improves Stride Length

Driving the knee forward and maintaining a strong front-leg angle develops the ability to get deeper into the skating position, thus creating a longer, more efficient push.

Enhances Stability and Alignment

The more stable the athlete is on one leg, the easier it is for them to transfer force through the blade.
This directly impacts:

• Acceleration

• Edge control

• Transition speed

Strengthens Key Stride Muscles

The exercise targets the quadriceps and glutes — the engines behind stride power.

Teaches Players to Stay Low Under Tension

A low posture is only useful if an athlete can maintain it.
The RFESS Hold trains exactly that:

• Postural control

• Core stability

• Hip alignment

• Static strength in the skating position

Common Errors Coaches Can Help Correct

• Sitting back instead of lowering straight down

• Front knee collapsing inward or drifting outward

• Upright torso, removing quad tension

• Weight shifting into the back leg

• Arching the lower back to compensate for poor hip mobility

These errors all diminish transfer to the ice and they’re easily corrected with good coaching cues.

How Coaches Can Integrate This Conceptually

The RFESS Hold works best when used to:

• Teach athletes what a proper skating position feels like

• Reinforce posture and alignment

• Build foundational unilateral strength

• Warm up movement patterns before dynamic work

• Complement other single-leg strength exercises (like walking lunges or step-downs)

Because it’s safe, low-impact, and requires minimal equipment, it’s ideal for:

• Team warm-ups

• Off-ice sessions

• Home programs

• Youth development settings

• In-season maintenance blocks

The goal isn’t to fatigue the player, it’s to reinforce the position that produces better skating.

Coaching Takeaway

The rear foot elevated split squat hold may look simple, but its value cannot be overstated.
When an athlete learns to:

• Stay low

• Maintain alignment

• Engage the right muscles

• Produce force on one leg

…their stride becomes immediately more efficient and powerful.

This is a foundational movement that teaches athletes how to support, control, and generate power, which is exactly what they need to skate with speed, stability, and confidence.

For coaches developing young players, the RFESS Hold is not just an “off-ice leg exercise.”
It is a direct path to better stride mechanics.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
📲 Follow on Instagram: @martell.elite.fitness