#Isometric Split Squat

@aminhassan8 showing our overcoming Isometric complex. This is after a month of buildup& he does a great job with posture and INTENET Progression: Wk 1: YIELDING ISO Split Squat 2x:45sec (ea) @ BW Wk 2: YIELDING ISO Split Squat 2x1min (ea) @ BW Wk 3: YIELDING ISO Split Squat 2x:45sec (ea) + external load Wk 4: YIELDING ISO Split Squat 2x:30sec (ea) + EXTRA external load 2x:30sec (ea) Wk 5: introduce Overcoming Iso Wk 6: OVERCOMING ISO Split Squat 3x:05sec (ea) + Band Assisted Jumps 3x5 #RollGoats

Split Squat Hold🔥 A split squat is a foundational movement that is commonly used in strength training and rehab. People with knee or hip pain can sometimes have trouble getting deeper into a split squat. A holding isometric like this can be a great way to build strength and loading tolerance in this position Pushing the hip forward and knee over toe will make it more quad/knee dominant. Shifting weight backwards will make it more glute/hip dominant #sportsrehab #sportsphysio #sportspt #isometrics

If you want real, transferable strength, start using isometrics like this 🚀 ✅ Jefferson split squat iso: builds strength through deep ranges and improves control in split positions ✅ Spanish squat hold: targets the quads and knees, helping you produce force without collapsing under load ✅ Isometric calf hold: develops ankle stiffness and tendon strength for better reactivity and speed These aren’t just holds, they teach you to own key positions under tension. Stronger positions = more power, better movement, and fewer injuries. #trainlikeanathlete #isometrictraining #sportsperformance #strengthtraining #explosiveness

This is by far the #1 problem I see with split squats and lunges - and here is a simple fix ✅💪🏼 Credit to @demicstory for the visuals! Want an easy program that fixes mobility, pain, and posture from head to toe + can be individualized to your body? Check out my Beginner Body Restoration program. Link in bio!

The split squat, 4 different ways to perform - 4 different outcomes

Split squats might look simple, but they are one of the most powerful tools we use to build female athletes. Here’s why: 🔹 Single-leg strength = sport strength Most movements in sport — sprinting, cutting, jumping happen off one leg. Split squats build strength and stability where it matters. 🔹 Knee, hip, and ankle stability By isolating each leg, you challenge the small stabilizers in the foot, glute, and core. These are all key for reducing the risk of knee collapse and non-contact ACL injuries. 🔹 Balance + body control Split stance forces you to stay centered, fight rotation, and stay tall making it a sneaky core exercise too. 🔹 Front Foot Elevated Split Squats These increase the range of motion, stretch the hip flexor, and target the glutes and quads even more. 👉 Add these 1–2x/week in-season or off-season. Master control first. Then add load. Strong legs. Stable knees. Confident movement. Be Great Today. #SplitSquat #FemaleAthleteTraining #InjuryReduction #SingleLegStrength

Even Fast Athletes Will Improve w/ These 2 - ATG Split Squat - Seated GM I talk amount these movements often as a way for athletes to gain some mobility and resolve pain and tightness… BUT, once you start to load these movements with real load and focus on tempo, you can build FREAK strength in the hips, knees, low back, glutes, & groin. You’ll also gain more length in the hip flexors and inner hamstrings to help acceleration & strides become quicker and longer. So, start at your level and train to the real advanced standards of bar on back loading to gain those speed benefits I’m talking about. Stay Locked In🔒

Comment “GUIDE” to get your free Football Performance Training Guide 📈 ‌ 👀 There are endless isometric variations… ‌ So you can’t do them all 😅 ‌ Which is why I like to focus on these four 🤝 ‌ To develop force in specific positions 🚀 ‌ And reduce the risk of common injuries in football ⚽️ ‌ #iso #isometric #power #soccer #football

Positions determine performance. These isometric exercises train the ability to hold and produce force in the postures demanded by athletic movement. 1. Single-leg wall sit Builds unilateral leg capacity and knee robustness in a fixed support position. 2. Isometric lunge + med ball squeeze Reinforces hip stability and full-body tension under load. 3. Copenhagen plank Develops adductor strength critical for sprint mechanics and lateral force control. 4. TRX single-leg calf iso Improves ankle stiffness and Achilles capacity for efficient force transfer. ✅ Comment HYBRID for the system behind this approach #stayhybrid #hybridtraining #hybridathlete #getfaster #isometrics #peakperformance #realstrength #trainlikeanathlete

The positions you avoid are the ones that make you better. Most athletes train reps. Smart athletes train positions. My 4 Fundamental Isometrics: 1️⃣ Loaded Wall Sit – Knee & quad resilience 2️⃣ DB Split Squat ISO – Single-leg strength for sprinting & change of direction 3️⃣ Single-Leg Glute Bridge ISO (BOSU) – Hip control & posterior chain strength 4️⃣ Single-Leg Calf Raise ISO Hold – Ankle stiffness & elastic power Strong calves = better acceleration, sharper cuts, higher jumps. Isometrics build: ✔ Tendon strength ✔ Joint stability ✔ Force at specific angles ✔ Injury resistance Stop rushing reps. Own the position. DM “ATHLETE” if you want a structured speed & power plan that builds explosive, resilient legs — not just gym strength. 🚀 @gains.activ #athlete #footballer #fitness #gym #legday

Here‘s how I made my lower body feel as smooth as butter🧈👇 1️⃣ATG Split Squat Passive stretching is not effective to reverse years of tightness and shortened muscles. Getting to stretch out the front of my hip underload (during an ATG Split Squat) is what‘s gonna create lasting mobility. Not a 2 hour feeling that‘s nice, only to wake up the next morning and still feel tight. Be patient. 2️⃣Deep Squat hold This should be something you can do with ease. It will test your ankle and hip mobility. Holding onto something in front of you will help, to get comfortable in this position and create adaptations. Don‘t be surprised if you struggle to stand up after😆 3️⃣Elephant Walk Essy way to lengthen the hamstrings and open up the back of your knee. Both areas that are often way too tight. I‘ve found this exercise to be WAY more efficient than passive stretching of your hamstrings. 4️⃣Loaded Butterfly Tight and weak groins will no longer exist once you master this exercise. Could in my opinion be a gamechanger for a lot of kicking athletes🏀🏈🏉 out there!! If you want to learn more about the principles I teach, go and check out my Youtube channel (link in bio)📥 Hope this helps🙏 • • • #athlete #football #tighthips #mobility #soccer #kicking #mobilitytraining

Save these Middle Split progressions! 📲 @artem.riabchunn - - #middlesplit #mobilitytraining #hipmobility #homefitness