Blocked 90-90 Split-Squats

Sorry I’ve been out of the loop for the past week. At midnight last Wednesday night, my wife went into labor and later than evening we celebrated the birth of our baby girl, Kendall Ann Robertson!

Needless to say it’s been a crazy couple of days, but hopefully we’ll get back in the swing of things soon!

I got a ton of great feedback on my 90-90 Split-Squat video, so here’s a little modification that I think you’ll really enjoy, especially if you train by yourself.The blocked 90-90 split-squat helps ensure that you are dropping straight down, and therefore more effectively loading your posterior chain. Check out how I coach it below.

Next time you perform split-squats, try performing them in the “blocked” fashion. I think you’ll be shocked at how much more challenging this makes the exercise!

Stay strong


P.S. – If you want all my best coaching cues and progressions for effective single-leg and split-stance training, be sure to pick up a copy of the Single-Leg Solution today!


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  1. Mike:

    Great idea! I used a similar thought process when I coached at a facility in Carmel. However, I placed a dowel rod directly in front of the toes, and my cue was that I didn’t want the knee to touch the dowel rod. Granted, your exercise puts a greater movement limitation to dorsiflexion than mine, but we both had the same idea. I was amazed how how much of a challenge it was to our middle school athletes at that time. Keep up the great videos!

  2. Great video; I’ve been using this approach for (??) years now; especially as it emphasises the vertical component of the exercise. Typically this leads to increased tightening of the hip flexor / upper qaud – so soft tissue release prior to and between sets quickly increases mobility/flexibility.

    As an alternative coaching tip: I also emphasise flexing / pushing the rear knee towards straingt down, this helps reinforce the vertical aspect of the exericse and reduces horizontal slide.

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