RTS Coaching: How Wide on Split-Squats?

Split-Squat

One of the most common questions I get asked is:

How far apart should my feet be on a split-squat?

For many years, I always had my athletes start in a 90-90 set-up. But over the years, I’ve changed this position ever so slightly, which this video will describe.

After watching the video here are a few key points:

  • Start in a 90-90 position if possible. The front knee and hip should form a 90-degree angle, and the knee, hip and shoulder of the back leg should be in a straight line and perpendicular to the ground.
  • Once in that 90-90 position, slide the right foot back just far enough to feet the whole foot.
  • If hip flexor length on the back leg is an issue, move that knee forward slightly as well.

The key in a split-squat is to control the pelvis, while feeling the whole front foot and being able to push out of the bottom.

It’s a subtle tweak, but give this a shot next time you’re in the gym. Good luck!

All the best

MR

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