Position: Split Stance
Description: Start in a low lunge with one foot out in front of your body and the other behind. Front leg: Create a 90-degree angle at the knee. Your knee should be above the ankle and your foot should be facing forward. Back leg: Your toes should be under your ankle in a dorsiflexion position. Knee should be in line with both the ankle and the hip at a 90-degree angle. The weight of your body should be evenly distributed through both hips to maintain a neutral position. Begin by driving your body weight through your front heel to bring yourself into a standing staggered position. Slowly return to the starting position. Your primary muscles working is your front quadricep with a secondary emphasis on the back gluteus.
Targeted Muscle Group(s): Front leg: Rectus Femoris, Vastus complex Back leg: Gluteus Medius.
Progression suggestions:
- Split Squat with elevated back foot
Key Points:
- Keep your weight evenly distributed between both hips.
- Keep your chest up and belly button drawn to your spine.
- Keep your feet forward.
- Keep your front knee tracking in line with your 2nd and 3rd
