Moves/Split Squat Press

Split Squat Press

ID: 398

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Exercise Types:
Lower Step, Upper Push
Contraindications:
Ankle/Calf Problems, Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Step length determines demand — longer step increases glute load, shorter increases quad.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.