Moves/Split Squat to Row

Split Squat to Row

ID: 45

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Exercise Types:
Lower Step, Lower Squat
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Back knee lowers with control — tap the floor gently, do not crash.
  2. 2. Front shin should remain as vertical as possible throughout.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

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.