Split Stance Isometric
When the knees are painful and split squats or squats aren’t pain free, we can begin by using isometrics at a depth where there isn’t pain. Go into a split stance as deep as possible with no pain and hold in that position for sets.

Standard Split Squat
The standard split squat is the best starting point for most athletes. It is essentially a lunge but you keep your feet in the same spot the whole time. This is also a great modification for athletes who have a challenging time doing lunges well.

Rear Foot Elevated Split Squat
One of the main strengths of this exercise is de-loading the big toe. When going heavy or high reps in split squatting, the big toe on the back leg can get sore. Elevating the back foot de-loads that joint and provides strengthening through a stretch of the back leg quads/hip flexors.

Front Foot Elevated Split Squat
The strength of the front foot elevated split squat is the ability to get deeper into hip flexion of the front leg. Since the depth of a split squat is limited by the knee touching the ground, elevating the front foot allows for a larger range of motion.

Barbell Roll Out
When in split stance, specifically a split jerk, we need to make sure that during shoulder flexion (arms going overheard) the low back doesn’t go into end range extension. A way to strength against that is the barbell roll out.

Overhead RNT
During split jerks, the low back can frequently be an issue from overloading extension. We can train to hold more trunk and core tension using the split stance overhead reactive training technique.

Kneeling Hip Flexor Stretch
Adding in knee flexion to a hip flexor stretch loads up a muscle called your rectus femoris. This muscle can limit hip extension, causing compensation in the low back because. The ‘true hip flexor stretch’ is aimed more at the psoas and iliacus muscles.

True Hip Flexor Stretch
Improving hip extension range of motion helps to take pressure off the low back into extension. If the hips are tight in this direction, the low back typically compensates and that can lead to issues over time. This is a true ‘hip flexor’ stretch because the knee is not bent.