Kneeling down to the ground is a very normal everyday movement. We have to kneel down to pick something off the ground or to find something that we may have dropped. Kneeling down can become more and more challenging if we begin to lose some strength.
A stationary assisted Split Squat is an exercise that can help you gain and maintain strength in the lower body to allow you to kneel down to the ground and then rise back up to standing. It is the first progression of a Split Squat using assistance with only your body weight.
To perform the assisted Split Squat you need to start with your feet parallel about shoulder-width apart (see picture 1). While keeping your feet shoulder-width part step back with one foot approximately one stride length (see picture 2).
To start the exercise grasp a solid object (see picture 3 with a stable bar) with your feet shoulder-width apart and one stride length from each other. Slowly lower your body while holding onto the solid object for balance until your front leg is at 90 degrees and your back knee touches or almost touches the floor. The back leg will also form a 90-degree angle (see picture 4). Pause and reverse the motion back up to the starting position. Use the solid object to assist you up using your arms as much or as little as you need. Make sure you push through the floor with the entire foot of the front leg and lift through the hips of that same leg.
Complete for the prescribed number of repetitions then repeat on the opposite leg for the prescribed number of repetitions.
Please see one of BAC Personal Trainers if you have any questions regarding how to perform the assisted Split Squat exercise or how to include it your exercise routine. They would be happy to assist you.
