SPLIT SQUATS
LOWER • 1m 0s
Split-stance leg training increases inner & outer hip-thigh activation and makes lighter loads go a longer way. It’s also my favorite way to train the legs for longevity. Think of it as an in-place or stationary lunge, meaning it’s a stronger, more stable position. A closer stance with the knee over the toes & an upright trunk targets the quads more. A longer stance with a vertical shin angle shifts the stress to the glutes. Self-assist with a stick or PVP as needed.
Elevating the front foot extends the range of motion for greater hip flexion on the lead leg. This stretches the glutes more making the exercise more hip-dominant & less taxing on the knees. Start with a slight elevation using a low box/step, weight plate or book that’s 3-6 inches off the ground.
Elevating the rear foot increases the stretch on the quads & hip flexors of the back leg. It also shifts the load onto the lead leg more with approximately an 80/20 versus 50/50 front to back foot weight distribution. There are 2 primary setups. One, place the toes of your back foot on a lower elevation. Two, place the top of your back foot on a higher elevation, no higher than your ideal box squat depth.
I love 2-minute work periods/side with just 30 seconds rest between sides. 10-20 minutes of that extended time-under-tension will give you wheels of steel and it’s easy on the knees.
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LUNGES
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HEELS-ELEVATED SQUATS
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ANKLE RAISES
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