Moves/Split squat drops low

Split squat drops low

ID: 809

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

Key Teaching Points:

  1. 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.
  4. 4. Break at hips and knees simultaneously to initiate the descent.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.