Moves/Split Squat Lift

Split Squat Lift

ID: 46

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Drive knees in line with the second and third toes throughout the full range.
  3. 3. Think of sitting between your heels rather than sitting back onto them.
  4. 4. Stand all the way up — lock hips out completely at the top of each rep.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.