- You can use a straight or EZ bar on this exercise. Cable should be set all to the bottom.
- Grab the attachment and walk back a few steps. Take a split stance. One leg in front and one behind.
- Break at the knees and hips to initiate the split squat. Make sure your back knee touches the floor.
- Squat back up into a standing position.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Measure your hands by the markings on the bar to make sure you're even. Then throw your elbows underneath the bar.
- The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Lie down with your knees bent and your feet flat on the floor.
- Push your hips up so that your butt is elevated and your back straight.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position
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