Split Squats | Front vs Rear Foot Elevated (The REAL Difference)

[@jillianmitchell5648]

love you, Big Z! gracias para todos!

[@williamchurchill14]

The slinky analogy was amazing. Thank yoy

[@SFXingful]

Man your stuff is dope! Know what you're talking about, very helpful, THANK YOU 🙏🏾

[@ZacCupplesPT]

Thank you so much!

[@nidhallam5261]

this was brilliantly explained. i sub'ed on all platform. great job

[@Deuce7Off]

I suspect I suffer from a left AIC pattern and this is amazing. I need more internal rotation power on the left foot and stronger externals on the right. Might program something really strange like bulgarians split squats on the left and front foot elevated on the right.

[@ZacCupplesPT]

You got it! I’ve done similar

[@hamidman6974]

How did it go? I have similar problems, my left hip lacks internal rotation - but my right leg, has both. Although I am pretty sure I am in a left AIC pattern.

[@Deuce7Off]

@@hamidman6974 pretty much fully recovered at this point. Not sure what it was, figured out with my physical trainer that the left side of my body was tight possibly from years of playing violin. That caused the right side of my body to have more mobility to make up for the left side's lack. Still have some exercises to do to even up everything, restoring my left mobility I guess fixed my issues. Good luck with yours.

[@hamidman6974]

@@Deuce7Off could you tell me which exercises you think gave you most benefits?

[@irenegreenwood7749]

Great video and explaining on this topic. Thank you :)

[@ShowDonkeys]

Thank You

[@yogabyshilpa2601]

When we place block on front and back of the foot. Which leg you are talking about whose internal and external rotation is happening. Is we working on front leg internal external rotation? Or it's back leg

[@Authentically_Strong]

Stumbled across this video and I'm glad I did! I train both front foot elevated and Bulgarian style split squats and love them both. I am hip dominant but also struggle with hip external rotation. Whats the best split squat variation for this?

[@mnmssocial]

According to the video, a front foot elevated split squat would be better for you!

[@ennabassa5233]

Excellent presentation style and content!

[@ZacCupplesPT]

Thank you sir!!!

[@liamburns8554]

But why would you need to limit depth on the front foot elevated split squat? What is the logic in that? Or a better question, what negative effects can come from going a little deeper? Sure just more mobility and better hypertrophy

[@joshuameza118]

Great content sir and explanation of things. Question though: With the front foot elevated split squat, what if the weight is shifted mostly towards the front or elevated leg - Does that negate the effectiveness of the internal rotation bias?

[@ZacCupplesPT]

It would reduce it. There’s still a cap to how much you’d get with the exercise. Glad you dig the content btw

[@Pedro-ol1fr]

Great explanation.thank you

[@ZacCupplesPT]

Glad you liked it

[@mauritskroon4995]

Could you please share the product name of those stackable rubber steps? Would like to add a product like that to my home gym. Thanks!

[@Mrsgigi305]

👏🏾👏🏾👏🏾 bravo ! Very well informed

[@ZacCupplesPT]

Glad you liked it!

[@kevinward8229]

I am a bit confused. If, for example, one has a left hip shift when squatting and the right leg lacks internal while the left lacks external, would you do FFE for the left foot and RFE for the right? And not do the opposite exercises? Because RFE is easy on my right leg but destroys me on the left. Am I understanding this correctly?

[@PiesFooty]

Love this. Question - For heavier movements like a safety bar squat, and a trap bar deadlift (6-10 rep range with a couple reps inn reserve)... Would you still coach the exhale during the upward phase or do you prefer to inhale and exhale at the top and brace for as many reps as possible, and then when you cant hold the exhale brace any longer, you reset at the top? Something in my mind scares me that if I exhale during the upward phase of a heavier squat, I feel like my back could blow out. Thanks for all your content!

[@ZacCupplesPT]

I usually coach the same breathing sequence unless it's max effort or high speed

[@jordanhum]

in the scenario with the heel slightly coming off the ground in the RFE split squat, if i didnt have a ramp, would it also be helpful if we adopted a larger step (distance between front foot and the body?) starting in a more neutral shin angle giving the tibia a longer runway to translate forward through? Or would it be better to just regress to a standard split squat? thanks Fam!!

[@ZacCupplesPT]

I would probably go split squat here. Longer stride is going to limit the mechanics desired at the pelvis

[@jordanhum]

@@ZacCupplesPT awesome! That makes so much sense, appreciate the answer!

[@ZacCupplesPT]

@@jordanhum You bet!

[@jr.kendle7230]

I was thinking the same.

[@andrewwilkins3014]

I am just getting on to your videos and the like for the second day. So trying to piece things together. I am narrow but more shifted forwards in space rather than anterior pelvic tilt. So as I understand it, I would have externally rotated pelvis, all the way down to duck feet type presentation. So it would be smart to only do the rear foot elevated split squats?

[@ZacCupplesPT]

I would try some of the moves here - kzbin.info/www/bejne/m4G1eXh4aMSgopY

[@hamidman6974]

What did you do? Did it work out well eventually?

[@ennabassa5233]

When you mention the rear foot elevation helping promote internal rotation, does that mean it promotes IR universally or only for the front leg?

[@ZacCupplesPT]

It does on Both sides, but it increases more into the front

[@ennabassa5233]

@@ZacCupplesPT Thank you, my friend!

[@ZacCupplesPT]

@@ennabassa5233 You bet my brother!

[@micahtestement1472]

I'm new to PRI esc training. Why do we not go down as deep as possible to get more muscle activation?

[@ZacCupplesPT]

Not everyone has the range to get that low

[@EBP_rehab_performance]

💯💯💯🔥🔥🔥

[@ZacCupplesPT]

BOOM! my guy!

[@tongzilla]

Came here for split squats, stayed for staggered stance squats 😂

[@ZacCupplesPT]

Lol gotta start somewhere

[@cranebeg]

This is how you stay tiny bird legs forever, cool bro 👍🏾

[@riffcrypt8438]

Not all training is for hypertrophy brah brah. Go back to "tren hard jim tok" or w/e tf

[@cranebeg]

@@riffcrypt8438 I prefer full range of motion, even if you have to use all these support crutches.

[@RoyBarret-v4b]

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[@dj_314]

Close your eyes - Nicolas Cage if he got into fitness instead of acting

[@fahadk3372]

How to release pec minor

[@ZacCupplesPT]

I'l see what I can do!

[@RoyBarret-v4b]

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[@JuliaBrame-e2l]

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