Edit Split squat

Split squat

id: split-squat

1. Staggered stance

Right side Left side Focus

ViewAnchor

Adjust a step's pose

Edit text and tags (JSON)

{
  "id": "split-squat",
  "name": "Split squat",
  "summary": "From a staggered stance with the back heel raised, bend both knees to lower straight down, then push back up through the front foot.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Staggered stance",
      "instruction": "Start with feet hip-width apart, then take a long step back with one foot so the back heel comes off the floor. Keep most of your weight on the flat front foot.",
      "pose": {
        "rootPitch": 6,
        "hipFlexionL": -20,
        "hipFlexionR": 25,
        "kneeFlexionL": 15,
        "ankleDorsiflexionL": -5,
        "ankleDorsiflexionR": -25
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [],
      "contacts": [
        "footL",
        "footR"
      ]
    },
    {
      "title": "Lower",
      "instruction": "Bend both knees and sink straight down until the back knee is just clear of the floor. Then press through the whole front foot to rise back to the start.",
      "pose": {
        "rootPitch": -4.8,
        "rootRoll": 13,
        "hipFlexionL": -10,
        "hipFlexionR": 80,
        "kneeFlexionL": 90,
        "kneeFlexionR": 95,
        "ankleDorsiflexionL": 0,
        "ankleDorsiflexionR": 15
      },
      "holdSeconds": 1,
      "moveSeconds": 1.8,
      "emphasis": [
        "thighR",
        "thighL",
        "shankR"
      ],
      "contacts": [
        "footL",
        "footR"
      ]
    }
  ],
  "dosage": {
    "perSide": true
  },
  "cues": [
    "Carry roughly two-thirds of your weight on the front foot.",
    "Move straight down and up rather than forwards.",
    "Drive up through the whole of the front foot.",
    "Complete all repetitions on one leg before changing sides."
  ],
  "cautions": [],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "quadriceps",
      "gluteus-maximus",
      "hamstrings"
    ],
    "equipment": []
  },
  "source": {
    "kind": "pdf",
    "ref": "Untitled document.pdf"
  }
}

Edit exercise