LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

SPLIT STANCE SQUAT EXERCISES

Split Stance Movement Patterns are performed with one foot placed slightly back from the other. Feet should be hip width apart. A simple way to find the appropriate distance is to start from a half kneel position. Your hip, knee and ankle should all be at 90°. Feet pointed straight ahead. Keeping your feet in place, stand up, straightening your back leg with weight on the ball of the back foot. Your front foot remains flat. Weight distribution should be 65% on the front foot, 35% on the back foot. You can relax the back knee slightly during split stance exercises, but your spine angle should match the thigh of your back leg.

Split Stance Squat: Body Weight

Body Weight Split Stance Squats are an excellent opportunity to learn and practice proper technique.

• Begin from a Split Stance position. Feet hip width apart pointing straight ahead.
• Cross your arms across your chest, elbows high and pointing forward
• Lower into a half kneel position
• Front foot flat, back leg on the ball of your foot with knee slightly off the floor
• It’s OK if you front knee is lightly forward of your ankle
• Pause for 2 sec and return to your starting position pushing off the front heel
• Perform all prescribed reps on one leg before switching to the other.