BUILDING STRUCTURAL BALANCE IN THE LOWER BODY
“Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries.”
Charles Poliquin
The Reality
Unfortunately, most people do not physically earn the ability to Squat. Majority of the population are dominant in sitting rather than moving. This will lead to restrictions in their range of motion more specifically in the hips, hamstrings, quadriceps and ankles.
Many of these restrictions will lead to imbalances between the two legs. It is important to determine these muscular imbalances early in the evaluation process as it will serve the client greatly in building strength. Establishing structural balance in the initial training phases will fortify two factors to earning the back squat:
The Range of Motion of the Hips, Knees, Lower Back, Ankles and Glutes
The Strength in the Hips, Knees, Lower Back, Ankles and Glutes to support the Range of Motion
This is why I start all of my clients with unilateral dominant movements to help correct these imbalances to automatically improve their ability to squat.
What is one movement I can do right now to help improve my strength and flexibility in these specific areas?
The one movement I recommend in every scenario initially is the Spit Squat. In fact, you can obtain strength and flexibility in all those areas with this one exercise. An optimal and dynamic assessment of the stability, the mobility and the integrity of the complete lower body. There is no other unilateral movement that can exhibit the amount of mobility deficiencies.
The Split Squat
When done properly, the split squat will promote strength and flexibility in the hip flexors, groin, glutes, quadriceps, hamstrings and most importantly the ankles. The ability to perform this movement will enhance your performance inside and outside the gym.
There are a few important points to follow when introducing the split squat progression over the next few weeks and months.
The Split Squat Progression - 12 Week Cycle
Weeks 1-3: Split Squats – Low Cable Pulley - Front Foot Elevated
Weeks 4-6: Split Squats – DB – Front Foot Elevated Progressing to Flat Foot
Weeks 7-9: Split Squats – DB – Rear Foot Elevated
Weeks 10-12: Split Squat – BB – Front Elevated Progressing to Flat Foot
Each individual has a different rate of progression in their range of motion. Be sure to progress only when you are ready. This is a simple periodization to progress a beginner on the split squat. Remember, when the split squat is the priority, then you will start every lower body workout with this movement.
Steven Nickel provides a Tailor-Made Fitness Experience for the individual who wants to acquire high quality results. Providing Exclusive Personal Training, Made to Measure Coaching and Ready to Train Collections. To learn more Inquire Here or write to steven@stevennickel.com
