Key Points:

1) Use a bench, stool or box that is approximately knee height.

2) Before starting this exercise, you may need to find a good placement for the front leg (working leg) and back leg (non-working leg). Be sure to mark the position so that it can be found with ease.

3) Begin this exercise by lifting the weight (similar to a deadlift).

4) Extend the non-working leg behind you so that the top of the foot is resting on a bench.

5) Lower into a split squat in a controlled manner, while keeping a consistent torso angle throughout the movement.

6) Be sure to keep the knee (working leg) over the foot. If it goes beyond the toes, then you will need to reposition the front leg. The shin of the working leg should be parallel to the torso at the end range of motion

7) The end range of motion is achieved when the knee (non-working leg) is approximately 2 inches from the floor.

8) Push the front leg into the ground and return to the starting position.

9) Repeat these steps on the opposite side.

10) Complete the prescribed number of repetitions for both sides.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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