- Maintain proper alignment for the duration of the exercise. Do not allow your lower back to hyperextend, or ribcage to flare. Keep your pelvis level (I like to use the wine glass analogy. No wine should spill out of the glass). Your head, torso, and hips should be in a stacked position (like a canister) and facing directly ahead, and your knee should not collapse in or fall out.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (pretend that you are about to get punched in the stomach), and lightly tuck your ribcage towards your hips.
- Now simultaneously break at the knees and hips, and perform a split squat. Go as low as you can while maintaining proper form.
- Make sure that you keep your hips from shifting back towards your back leg. Before each rep, consciously bring your hips forward by squeezing your glutes and pushing your hips slightly forward. Many people ''cheat'' by allowing their hips to travel posteriorly towards their non-working leg. This loads the non-working leg, and renders the exercise MUCH less effective. As a general rule, your knee of the working leg should be close to (or in some instances slightly past) your toes. Ignore the fear mongerers who say that your knees will explode if they come close to, or slightly ahead of your toes. In the vast majority of cases, this is total BS.
- On your working leg, maintain a tripod foot for the duration of the exercise. The weight should be on the mid/back of your foot, and keep all of your toes down, particularly your big and baby toe.
- Exhale as you are returning to the starting position, and ''reset'' between reps.
- You can either hold one weight in each hand, or you can perform a goblet style squat. In both cases, keep your arms rigid, and squeeze them into your sides. You can pretend that you are crushing something in your armpits. Do not allow the weight(s) to leave your body and drift forward.
- You can make this exercise easier by using just bodyweight.
- You can make this exercise more challenging by adding additional resistance in the form of dumbbells/kettlebells, or bands. You can also perform negative reps and lower down in 3-5 seconds, you can perform pause reps and pause for a few seconds in the bottom position, or you can perform negative 1.5 reps.