The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle mobility and knee strength as well as lengthen the hip flexors of the trailing leg.
Cues:
- Lunge until the hamstring covers the calf and squeeze into this position actively at the bottom of each rep
- Keep the back knee off the floor in the bottom
- It can help to drive the heel backwards to encourage straightening of the trailing knee in the deepest portions of the lunge
- Maintain a perfectly upright torso
- Straighten the front knee at the top and keep the back knee bent
- Hold onto something to assist the movement as needed and work with less than bodyweight
Mistakes:
- This is a deep lunge, but you should only lunge as deep as is pain free. Do not cause pain in the knees or hips.
- Leaning forward or shifting the hips to stand
- Resting the back knee on the ground
- Straightening the back leg at the top
