Moves/Split Squat with 180 Pivot

Split Squat with 180 Pivot

ID: 517

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

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Establish a stable base before adding any dynamic component.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

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