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:

The best way to start this is in the down position, in a half kneeing, or lunge position, both feet will always stay on the ground. Start half kneeing with one knee directly under the hip, knee on ground, and the other in front of the body foot flat, knee bent at 90 degrees. Torso upright or slightly leaned forward with a neutral spine.

Movement:

Making sure the front leg bares most of the weight, maintain a neutral spine, drive through the heel of the front leg to come to the highest position possible without either foot leaving the ground. Try not to shift more then half your weight on to the back foot, the front leg may not fully extend at the top.

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