Moves/Rest - Get the Bar On the Wall!!!

Rest - Get the Bar On the Wall!!!

ID: 463

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Wall Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Shoulders stay stacked over hips — no leaning to one side.
  2. 2. Control the step length on each rep — inconsistency loads unevenly.
  3. 3. Brace core before stepping; stability is set before the weight shifts.
  4. 4. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

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

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.