The Low Pulley Split Squat is a great exercise to strengthen the multifidi (back) and leg strength. I like to rotate these simple uni-lateral exercises in every few phases and sometimes use it as a primer for squats.
How to:
- Set up cable at lowest position.
- Grab handle with the opposite hand of the forward foot.
- In the descent, focus on pushing your knee as far forward as you can, without letting your front heel come off the ground.
Key Notes:
- Focus on alignment of the hips, knee, and ankle.
- Try to stay as centered as possible.
- Weight should be light to medium.
Sets/Reps:
- 1-5 sets of 8-20
Example 1
- Squat 5×10
- Low Pulley Split Squat 3×12
- Back Extension 3×15
- Weighted Planks
Example 2
Primers (Activation)
- TKE 2×15
- Reaches with a Y 2×10
- Low Pull Split Squat 2×10
Strength
- Front Squat
- Power Cleans
- OHP+Pull Ups
- RDL
That’s it for today! Stay strong,
Team Fusion Trained