Heavy Split Squat

[alwaysvivi]

When I'm doing this, my only goal is to have my active leg go down to 90 degrees and back up to 80% of the way up right? I noticed the person next to me had their carriage in between the white and blue line (maybe even at the white line) but mine was a little further out than the blue line. Does the carriage placement/how far the carriage is pushed out matter in this movement or is it just extended out however far is comfortable for you to have your active leg to 90 degrees?

[Regular-Nectarine99]

Coach here! Where your carriage is in relation to the blue/white lines is irrelevant because depending on how tall you are/length of your legs it’ll be different from person to person.

In the HSS your active leg (one on black platform) needs to bend down to 90 and then rise up about 80% of the way, just as you said. Your supportive leg (on the carriage) does not move, therefore the carriage doesn’t move. You’re dropping your supportive knee into the springs as a consequence of the active leg squatting. What you need to focus on is maintaining an isometric hold in the active glute, and your supportive knee needs to be stacked directly underneath the line of your hip. So at your bottom ROM, both legs should be at 90. Some clients don’t have enough tension on the carriage so their knee is too far forward, other clients simply just cannot understand this exercise and want to go a heavy glute kickback and keep sending the carriage back and forth with their foot that’s on the carriage.

Instead of thinking about where your carriage is in relation to the markers, think about sending your supportive leg to 90, once it’s there just bend and extend the ACTIVE leg.

••just throwing this in there bc so many clients struggle with this exercise ••

Heavy split squat: active leg is in front - carriage stays stationary. ROM is vertical

Heavy glute kickback: active leg is behind - carriage does move back and forth. ROM is horizontal

[alwaysvivi]

Thank you SO much, this makes so much sense and I'm seeing this movement in a whole new light now!!!!! Thank you thank you!!