Split Squats 101 – Optimal Exercise Execution

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 lengthened 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 a 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 overextend the spine to make up for lack of range of motion

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