SQUAT | DOWNSHIFT
Front foot elevated split squat hold
Adding in the elevation of the front foot requires more flexibility in the hip with the working leg and can provide us with a more posterior chain focused movement. These could potentially show us the beginning requirements for a movement like a pistol for the working leg.
Pistol Squat Hold from elevated box
Benefits of this isometric variation show us if we meet both the flexibility and strength requirements needed for the working leg, AND take out the need for that in the non working leg. This easily allows us to identify if the issue of the bottom of the pistol is with the working leg, or with the “non working” when performing a regular pistol.
Pistol Squat Hold from floor
Again, a true open chain movement assuming that the “non working” leg is off the floor! This shows us the capacity to hit end range of motion in the pistol which requires hip and ankle flexibility on the working leg and hamstring flexibility and hip flexor strength on the “non working” leg. Perfect for warming up for the full movement.
Rear foot elevated split squat hold
The elevation of the rear foot will require more flexibility in the hip with the trail leg. This can help identify any limitations or imbalances we may see in other lunge variations as well as force us to have more loading on the working leg depending on the height of the rear foot.
Staggered stance hold
The staggered stance provides us with an introduction into single leg work. These can help show imbalances in both single leg and hip strength/control. Showing favor both in the hold or as athletes return to a neutral position can help us gain further insight into any potential imbalances.