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Coached by Elena

Supported Split Squat

LowerBodyweightRegressionQuadsGlutesAdductors

Tempo 2 · 1 · 2 · 0

Set up

  1. 01Long split stance. Front foot fully planted, back heel up.
  2. 02Light touch on a rack or wall for balance — not a crutch.
  3. 03Torso tall before you drop.

Cues

  • Drop the back knee toward the floor. Front shin stays near vertical.
  • Most of the load is on the front mid-foot.
  • Stand without pushing off the back toes.

Breath

Inhale down. Exhale as you stand.

Common faults

Front knee shooting forward

Take a longer stance and sit the hip down.

Hanging off the support

Use two fingers on the rack. Own the front leg.

Torso collapsing

Brace as if someone will tap your chest.

Regression

Shorten the range. Hold the bottom for a count.

Progression

Reverse Lunge

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with