Overview
This transcript provides a detailed explanation of how to perform a front foot elevated split squat with a contralateral load and rack support, including setup, execution, and key form cues.
Setup and Positioning
- Use a step or box about 3–4 inches high to keep the front foot fully flat.
- Assume a split stance with the front foot on the elevated surface and the back knee under the back hip at about a 90-degree angle.
- Hold onto a rack at a comfortable height, ideally around hip level.
Execution and Technique
- Hold the weight in the hand opposite to the front foot, keeping it in line with the back quad throughout the movement.
- Focus weight on the front foot, maintaining contact with the ball of the big toe, ball of the little toe, and heel.
- Move vertically like an elevator, exhaling on the way up and inhaling on the way down.
- Apply minimal pressure to the rack for support.
Modifications and Progression
- To make the exercise easier, perform it without the front foot elevation while retaining all other cues and instructions.
- Progress to the elevated version as strength and comfort improve.
Common Mistakes and Corrections
- Avoid shifting too much weight onto the back leg, especially as fatigue sets in, to prevent unnecessary strain on the back quad.
- Keep the pelvis neutral and vertical, imagining it as a bowl of water staying parallel to the ground during the entire movement.