RTS Coaching: Low-Cable Split-Squat


I’ve said it before, and I’ll say it again:

When it comes to training, I’m pretty vanilla.

I’m a big believer in using the big lifts (i.e. squats, deads, chins, rows, push-ups, etc.) with brutally efficient and effective technique.

AND In my opinion, split-stance exercises are a must-have in your programming .

In case you haven’t been paying attention, here are a few reasons you’ll want to include some variation in your next training cycle:

  • They build unilateral leg strength,
  • They improve stability and control through the core, hips, pelvis and feet,
  • They can be used as an inhibition tool to shut-off the hip flexors,
  • And on and on.

Quite simply, split-stance exercises rock.

But as vanilla as I am, there are times when I like to take a basic exercise and put a subtle tweak or spin on it, to make it even more effective.

Enter the low-cable split-squat….

(And in case that video isn’t clear with regards to the set-up, here’s another version!)

To recap, here’s what you need to know about the low-cable split-squat, and how to do it right.

  • Set-up in a 90-90 position, and bring the front foot back slightly so you can feel the whole foot.
  • Reach long through the arm, exhale, and tuck the pelvis underneath you using your lower abs.
  • Hold this pelvic position, and drop straight down. You should get a nice stretch in the hip flexors.
  • Push through the whole foot (and always feel the heel!), to return to the starting position.

I’m a big believer in using the low-cable split-squat early in an athletes’ training cycle, as it helps them learn the movement quickly, and can also reinforce a balanced center of gravity.

Give this exercise a shot the next time you’re in the gym – I think you’ll really like how it feels!

All the best


P.S. – If you want more coaching tips and tricks like this one, then definitely check out my Physical Preparation 101 DVD series. It takes you step-by-step through all the major exercise branches, and shows you how to coach each one for maximum effectiveness.


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