The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain!

Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain.

FRONT FOOT ELEVATED CABLE SPLIT SQUAT

Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues.

Coaching Tip – Have the handle in the opposite hand as the leg that is forward

FRONT HEEL ELEVATED SPLIT SQUAT (WEDGE)

Elevating the front leg allows for greater distance the leg can travel emphasizing the quad more.

Coaching Tip – When coming back up focus on extending the knee to initiate with the quad

REAR FOOT ELEVATED SPLIT SQUAT

Places more load on the front quad, more mobility needed at the hip.

Coaching Tip – Do not over extend the spine to make up for lack of range of motion

 

Sample split squat workout for metabolic condition using mechanical advantage sets

EXERCISE

SETSREPSTEMPOREST

NOTES

REAR FOOT ELEVATED SPLIT SQUAT

483110

10s

Pause with tension in the bottom

FRONT HEEL ELEVATED SPLIT SQUAT

4

10

4010

10s

Constant tension

FRONT FOOT ELEVATED SPLIT SQUAT412202090s

Mid Range not all the way up or down

Not sure how to read this work out format? Click HERE

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