Last month, we introduced you to Assisted Split Squats, a stationary exercise to help you gain and maintain strength so that you may kneel down to the ground and then rise back up to standing. Once you have mastered the Assisted version of the Split Squat it is time to progress to the bodyweight unassisted Split Squat and then to the loaded version.
The mechanics for performing the bodyweight Split Squat are exactly the same as you did for the assisted. 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). This time let your arms hang down by your sides with your feet shoulder-width apart and one stride length from each other. Slowly lower your body 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. Pause and reverse the motion back up to the starting position. 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.