Moves/Split Squat Row.

Split Squat Row.

ID: 399

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

Key Teaching Points:

  1. 1. Brace core before stepping; stability is set before the weight shifts.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.