#Back Foot Elevated Split Squat

Fix these Split Squat mistakes Active wear @tlfapparel Code ‘TLF-MICHAELDEAN’ 
❌ Letting your back heel move or touch the ground
This puts stress on your ankle and Achilles, and takes tension off the front leg.
✅ Fix: Keep your back heel elevated and steady- your front leg should be doing the work. ❌ Back knee caving inward
This reduces stability and adds pressure to your hips and lower back.
✅ Fix: Keep your back knee aligned with your hip and foot- engage your core and glutes to stay centered. Clean form = safer joints and better results. Don’t just go through the motion, control it. FOLLOW FOR MORE #workout #squat #dumbbellworkout #glutes #sponsored #tlfapparel #movement

CHECK YOUR FORM ❌✅ Dumbbell front foot elevated split squat . The dumbbell elevated split squat is one of my favourite lower body exercises. It is an excellent exercise to improve the strength of the quadriceps, medial hamstrings, and adductors. The exercise also helps to re-establish normal flexibility of the hip flexors, which can become chronically shortened in those who spend all day sitting down, leading to dysfunction in the hips and knees and subsequently lower back pain. . Here are some common errors and corrections: . ❌Just dropping straight down into the squat position. This reduces range of motion which can cause you to only feel the exercise in your rear leg - not what we want! ✅Drive the front knee forward over the toes with intent, until the hamstring touches your calf. Don't be scared to do this. The concept that this is dangerous to the knee joint is a myth in lower body training. Allowing the knee to travel past the toes position is a natural position of the lower limb that becomes lost to us as muscles of the ankle, knee, and hip adaptively shorten through inactivity and improper training. Doing so allows a much greater range of motion and more involvement from the quad in the front leg. ❌Not positioning the rear leg back far enough or bending the rear knee excessively. ✅Keep the rear leg as straight as your flexibility will allow during both the descent and ascent. ❌Rounding the shoulders. ✅Keep the torso upright throughout the movement. ❌Lifting the heel of the front foot. ✅Focus on pushing through the heel to return to the starting position. You may be lacking strength in your posterior chain so put some more attention into that! . Start with body weight until you can perform these withe the correct form and then add weight! Click save and put these tips into practice!

Make your Split Squats harder🔥 Increasing your range of motion is a great way to up the intensity of an exercise. By using a box to elevate your foot in a split squat will allow more range for you to lower your knee making the exercise harder 🔥 Having your foot elevated also keeps constant tension in the front of the leg as you can’t fully extend which also increases the intensity of the exercise 🔥 Set up tips👇🏼 1. Place you leading foot flat on top of the box. 2. Back foot should be on the ground resting on the toes with heels up. 3. Lower your knee down to the ground and press the leading foot into the box to drive yourself back up. 4. Repeat this on the other leg. You can do this with or without a weight, bodyweight is already challenging enough but if you’ve mastered that then it’s time to bring in more weight 😈 #splitsquat #legexercise #deficitsplitsquat #legday #lowerbodyexercise #rom #increasedrangeofmotion #stronglegs #strong #fitness #gym #exercise #womenwholift #fitwomen #musclebuilding #muscular #muscularwomen #weightlifting #personaltrainer #onlinecoach #physique #legworkout #nutrition #progress #stengthprogress #exercisetips

My fave split squat variation for your quads.. Front foot elevated🔥 Now these are absolute killers but so good for biasing your quads!: 1️⃣Elevate front foot on plate or low platform - (don’t use anything too high). Step back into split squat position with back foot. 2️⃣Lower down slowly pushing front knee over toes - the more your knee travels the more your quads are working! Whilst taking back knee as close to floor as possible. 3️⃣Pause for a second at the bottom before pushing back up to starting position. Add these in to your next quad day and thank me when you have massive quads😮‍💨 - - - - - - #quads #quadsworkout #splitsquats #squats #musclebuilding #weighttraining #gym #gymtips #gymgirl #gymrat #fitness #fitnesstips #exercise #form #legday #legs #strongwomen #jdgyms #onlinecoach #oneractive

SPLIT SQUAT VARIATIONS 🧠 - There are a number of ways someone can perform a split squat to bias certain muscles groups or particular ranges of motion at the pelvis, hip and knee. - Using the example here of a front foot elevated split squat, the most simple way to either get more quads or glutes is changing the torso position and where we allow the knee to move. - For more of a quad emphasis, the torso should stay more upright as we allow the knee to travel further forward over the toes without losing contact with the whole foot and especially the heel. This places more stretch through the quads, allowing them to perform more work. - In contrast, when we hinge the torso over, and keep the knee from going over the toes, this places more stretch on the glutes, allowing them to contribute more to the exercise. - Try each variation yourself and let me know in the comments what you feel 💪 - - - - - #glutes #glutetraining #gluteworkout #fitness #shredded #gym #glutegains #splitsquat #squat #booty #strengthcoach #gluteexercise

This is one of those “looks fine on the internet but isn’t actually doing what you think it’s doing” moments 👀😅 Front squats with heels elevated CAN be an awesome tool… when done right…this is the squat I prefer in my body! The PURPOSE of elevating the heels ⬇️ ➡️ allows us to shift the center of mass BACK ➡️ helps us access more depth ➡️ reduces butt wink for many ➡️ helps keep a better stacked position (ribs over pelvis), especially in a front squat All good things 👏👏 BUT… when you elevate your heels on dumbbells (or the edge of a plate) and there’s a BIG gap between your midfoot and the ground… we’ve got a problem. What I see ALL the time ⬇️ 🚫 no midfoot contact 🚫 can’t connect under the 1st met head, pinky met head, AND center of the heel 🚫 no ability to pronate + supinate well 🚫 center of mass shifts FORWARD (opposite of what we want) If your midfoot is floating in space… your foot can’t fully do its job. And if the foot can’t do its job, the rest of the chain is just trying to compensate 🥴 We want FULL foot connection. Foot → surface. Pressure spread well. Ability to move + adapt. So if you’re wanting to use a heel elevated squat variation ⬇️ ✅ use actual wedges ✅ prop a plate so your WHOLE foot fits on it ✅ even a large book works at home Just don’t perch your heels on dumbbells where your midfoot is hanging out in midair 😅 Remember — it’s not about the variation itself… it’s about HOW you’re executing it and what it’s actually doing to your mechanics. This is the stuff we break down inside my programming. The why, not just the what 👏 Comment “ready” and I’ll send you the links to come train with us 🤍 #squat #postpartum #feet #fyp #pregnancy

Fix your rear foot elevated split squat set up Follow the perfect set up to create balance, stability and activate the glutes effectively. #ActionsReflectPriorities Follow for daily fitness tips

Bulgarian split squat tips ✅ 📸 @madimilnefit #wilsoncoaching #gym #fitness #gymreels #fitnessreels

The split squat looks like a lunge but it’s static so it’s called a split squat. A really great unilateral movement to add in on a leg day. ❌ Don’t have your feet positioned so close together, like one behind the other almost so that you lose balance ❌ Keep your back heel lifted at all times instead of placing on the floor every rep ✅ Take a slightly wider stance and push your knees out ever so slightly ✅ keep your heel elevated off the ground between every rep

Split Squats VS Lunges… what’s the difference 🤔 Lunges are a more dynamic movement that generally feature a more explosive intent While split squats are a static movement where we can generally manipulate foot position and the resulting stimulus a little more

Why should you utilise a front foot elevated split squat? A split squat is a great unilateral exercise that is commonly used. However, the floor tends to be a bit of a limiter when it comes to range of motion. By raising the front foot, you'll be able to get more depth, which allows for increased knee and hip flexion. This extra range of motion will lead to greater muscle fibre recruitment and force output, allowing you to be a force on the field, mats, court, *insert other sporting arena* You don't always have to train through deep ranges of motion, and your sport may not regularly expose you to these positions... But when it does, you'll be glad you've got strength through these ranges!

Front Foot Elevated Split Squat (glute focus) - Elevate the front foot to allow for a deeper glute stretch - Take a good step back so you can sit into the hip - Lean slightly forward and sit back, keeping the knee tracking over the toes - Angle the working leg slightly inward - Hold the dumbbell closer to the front knee to shift tension away from the front thigh - Drive up through your whole foot (not only your heels) - Programming 1–2 hard sets up to twice per week 5–8 reps (stay on the lower end to keep soreness manageable) - Feel free to save!