The Low Back Project - Day 11

The Split Squat

The split squat is a movement that can be adapted to your ability. For the split squat, you are going to stand with one foot in front of you and one foot behind you. During the movement, you want to try to keep your chest upright and your back leg as straight as you can….its ok if there is some bend, just don’t let your knee hit the floor. Next your will squat down toward your front foot. The goal here is to get your hamstring to your calf while keeping your back knee off the ground and your chest tall. Now, stand back up.

This movement is great for ankle dorsiflexion (front ankle), hip flexion (front hip) and hip extension (back leg).

As you will see in the video, you can adapt this to your ability. Find a height where you can place your front foot in order to get through the movement. I’ve had clients do this on the steps, yoga blocks and other things. If you feel strong enough, you can even add weight using dumbbells or a barbell.

Do this exercise for 3 sets of 5-10 reps.

Let me know how it goes or if you have any questions.

-Drew