Overview
The front foot elevated split squat with a forward hip shift and contralateral load is a strength exercise targeting the lower body and core, emphasizing proper alignment, weight distribution, and subtle hip movement.
Setup and Starting Position
- Elevate the front foot about four inches, adjusting height based on individual needs.
- In the bottom position, ensure the back knee is directly under the back hip, forming a nearly vertical shin.
- Hold the weight (e.g., kettlebell) in the hand opposite the forward foot (contralateral load).
- Position the weight slightly inside, reaching toward the back knee to encourage torso rotation towards the lead leg.
Movement Execution
- Maintain a neutral pelvis, imagining it as a bowl of water that stays level throughout the movement.
- During the descent, turn slightly towards the lead leg, feeling activation in the inner thigh (adductor) and some internal hip rotation.
- Shift the weight subtly from the outside of the hip toward the inside of the back knee at the bottom.
- Inhale on the way down and exhale on the way up.
- Stay upright, moving vertically like an elevator while keeping the pelvis neutral.
Weight Distribution and Pressure
- Keep most of the pressure in the heel of the front foot, using elevation to offload weight from the forefoot.
- Distribute about two-thirds of the weight in the rear of the front foot and one-third in the forefoot.
- Avoid leaning back excessively to prevent undue stress on the quadriceps and loss of pelvic alignment.
Common Mistakes and Corrections
- Do not overdo the hip shift; the movement should be subtle.
- Avoid letting the weight drift too far in front, which can misalign the hips.
- Ensure the back foot is positioned directly behind the hip, not too far to the side, to maintain proper knee tracking.
- Watch for loss of proper foot pressure and avoid excessive knee movement in or out.
Recommendations / Advice
- Focus on feeling the adductor and internal rotation on the lead leg at the bottom of the squat.
- Execute the hip shift slowly and subtly, coordinating with proper breathing and posture for best results.