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This exercise is a progression from the Resistance Band Split Squat. This progression allows you to be more dynamic with your trail leg, making the exercise a little more functional. Grab a large looped band to get started.
To get in position, step on one end of the band so it runs along the arch of your “lead” leg’s foot. Make sure that your arms are folded in front of you, with both hands on either deltoid muscle. Keep your shoulders flexed to 90 degrees and parallel to the ground. Loop the other end of the band around your arms at mid-bicep level.
From this start position, dynamically take your free leg, or your “trail” leg, and split it behind your “lead” leg to stand in a split squat position. From here, immediately squat down — under control — so that “trail” leg’s knee is just above the ground. Explode back up to the start position and repeat.
When you squat down, your “lead” hip and both knees should be flexed to 90 degrees. Make sure to maintain a tight core and neutral spine throughout the movement, keeping your shoulders back and weight evenly distributed between the “lead” and “trail” legs.
As with the split squat, the resistance band is going to try to pull your arms down toward your chest. Keep that stomach tight and shoulders back, and do not allow that to happen. Make sure to maintain proper form at all times and keep your knee over the midline of your foot throughout. Once the rep range you want is completed, switch and perform the same pattern on the opposite side.
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