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Lesson 03 · Intermediate
Rear-foot elevated split squat
Form cues
- Set the front foot far enough to keep the heel grounded.
- Lower straight down with hips square.
- Drive through the whole front foot to rise.
Common mistakes
- Using a stance that is too short.
- Pushing only through the front toes.
- Dropping into the bottom without control.
Intermediate adjustment
Regression: keep the rear foot on the floor, hold support, or shorten the range. Progression: add dumbbells or use a slower lowering phase.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Choose a stance that gives both knees space to bend.
- Lower with a quiet front foot and hips facing forward.
- Press through the whole front foot and return with control.