Phase SiX | Split Squat Breakdown

Phase SiX: Split Squat Breakdown
For those of you who struggle with hip and ankle mobility, here are a few great moves to get you on your way to those Split Squat gains!
STAGE 1:
▪️Kneeling Mountain Climbers
▪️6-8 Reps
CUE: Start with legs at 90-degree angle (knees under hips), tuck pelvis to lift leg, untuck pelvis and straighten spine to place leg. Knee pressing against armpit, hand pressing against foot.
STAGE 2:
▪️Kneeling Hamstring Bow
▪️6-8 Reps
CUE: Lift and place leg as you would for stage 1, only this time you’re in a wider stance with your back knee past your hips (not directly underneath), gently driving your weight into your front leg.
STAGE 3:
▪️Split Squat
▪️4-6 Reps/Side
CUES: Start in a wide lunge, slowly lower yourself into the Split Squat starting position. Your knee SHOULD be over your toes! Tuck your pelvis under, engage your core, and drive through your front leg and back toes to push yourself up to standing. Lower yourself down with control, allowing the front knee to glide over the toes as much as your mobility allows (without your heel lifting), and your back knee to gently touch the ground.
Leave a comment below with what you’d like broken down next!
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Our Phase SiX Online: Mobility program which feature workouts like this is now available over on our website!
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