foreign [Music] this is the front foot elevated split squat with a forward hip shift and a contralateral load we're going to start in the bottom position here making sure we have about four ish inches of elevation which may vary depending on the individual but generally what you want to see in this bottom position is you want to see that back knee directly underneath the back hip and around a vertical ish which again can vary depending on the individual chin angle right here now we're going to grab a kettlebell or a single side load so that way it's in the opposite hand of the foot that is forward so right hand load left foot forward we're going to start with that weight reaching in a little bit so it's sort of reaching towards the inside of our back knee right there and that's going to allow us to turn into that left side so we're going to do sort of a dynamic hip shift as we go in and out of this position so in the bottom position we should be turned with our zipper towards that side right there and feel a little bit of inner thigh now we can get nice and tall right there again in this tall position right here we should make sure our pelvis if it was a bowl of water is nice and neutral the floor it's not spilling out the front or the back excessively nice and neutral and he's going to have that weight shift away from him a little bit on the outside of his knee and as he goes down now he's going to turn towards it a little bit as he goes up he's going to shift out of it a little bit and on the way down getting a little bit of adductor in that bottom position out on the way up and he's going to inhale on the way down exhale on the way up trying to stay tall like an elevator keeping that neutral pelvis so again he's going to feel that inner thigh adductor and that internal rotation as he gets into that bottom position progressively as he goes down one of the most common mistakes on this is people are going to lose the proper foot pressures so you want to keep your weight mostly in your heel on that front foot that's what the elevation is for it's offloading more weight onto your rear foot relative to your forefoot so about two-thirds of your weight in the rear foot of the front foot and the other third of your weight on the front foot on that back side don't lean back too much because if you do that you're going to stress your quad a lot as you go down and you're going to lose your pelvis position if you show them that Trevor as you go down yeah it's gonna feel really awkward so make sure you keep two-thirds of your weight over that front foot and the most common Mistake by far on this is people are going to overdo the hip shift so when they do that the weight is going to travel away far in front of them they're going to spin out of their hip it is a very subtle action it's very subtle so you're going to start on the outside of your hip and then bring that weight slowly into the inside of your back knee as you go in that's going to allow your zipper to shift away at the top a little bit shift towards that stance leg and the bottom right there and again as you shift down you need to make sure you feel a little bit of inner thigh adductor on that front leg the left leg in this example and the last thing is that people are going to have their right foot or whatever leg is back be too far out to the side and then when that happens their knee travel is going to be kind of wonky it's going to dip too far in it's going to dip too far out something like that's going to happen so make sure that your back knee is directly underneath your back hip [Music] foreign [Music]