Deficit Split Squat

The Quadricep muscle group helps develop strength and lower body power through out the swing. And assists in hip stability, and vertical force

Starting position:

Start with both feet elevated on plates or stable platforms in an offset stance. The distance will vary with people of different heights. Most of your weight will be loaded in the front foot. Start with body weight and add weights in hands over time.

Movement:

While maintaining a neutral spine, and upright, or slightly leaned forward posture. Lower your body straight down, as if to touch your back knee directly underneath your hip. With the feet on the elevated platform, to goal is to be able to lower the back knee below your foot, creating move movement from the front knee and hip then a traditional split squat. At the bottom of the movement, the front knee should stay over the heel of the front foot, and the back knee stays directly under the hip. Adjust distance of platforms to allow proper movement.

Notes: A slight forward angle will activate more quad, where a more upright body will activate more glute as well. Complete all repetitions before switching sides