Split Squat + Progressions
What to look for:
- Train track stance (both feet facing forwards)
- Hip width stance
- Back foot heel stays off the floor
- Front foot heel stays on the floor
- Eyes looking forward
- Tall posture
- In the bottom position roughly 90-degree angle in both knees; this can vary depending on the desired outcome
- Back knee close to the floor but should not touch
- Shoulders retracted
- Stable hips
- Keep knee > toe in alignment
- Extend hip and knee to drive up to start position
- “Stay tall, chest up”
- “Push through the front foot”
- “Keep the toes facing forwards”
- Regress: If client cannot maintain a solid trunk position you may need to lighten the load or add support to the movement.
- Progress: Once client can perform the movement in control for multiple sets, the coach may decide to progress the client on to a more advanced variation.
- Elevating the front foot can help clients with tight hips/ankles to get into a better position.
- A more vertical shin angle can be friendlier on the knees for those who suffer from knee pain.