Moves/Split squat drop

Split squat drop

ID: 810

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems, Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

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

Progression:

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

Common Problems:

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