Q & A for the 16%... Split squat breakdown for early, mid, and late propulsion

[@SifuEli]

Thank you sir. That was very helpful.

[@BillHartmanPT]

You are most welcome.

[@naukafit]

Gold

[@lovrokantoci]

What do you think about calvin dietz safety split squat with front foot heel raise without ramp??

[@jamesbezant3089]

Solid video Bill, thanks!

[@BillHartmanPT]

Hope it was helpful.

[@flochfitness]

Excellent video explaining the split squat. As a genera idea would you use rear foot elevated for narrow isa archetype in order to promote more anterior yield and front foot elevated for wide isa to get the posterior to yield? This is assuming we are dealing with primary isa cases and there isn’t anything superimposed on top of their primary. Thanks Bill!!!!

[@BillHartmanPT]

To a degree, yes, because of the shift in load on the front foot. You still need to account for position, velocity, and degree of rotation as that will influence connective tissue behavior as well.

[@flochfitness]

@@BillHartmanPT Excellent. Yes, only considering lower body mechanics as well and not upper body or hip rotations. Thank you for the response!

[@powerofthetongue1170]

What you said at 2:49 can you explain how this exc would increase your inhalation capabilities.

[@aswansonpt]

So helpful as always. What happens to the back hip as far as anterior/posterior expansion/compression during a FFE split squat with a hip shift? Would there be a strategy to bias this exercise to improve hip extension?

[@BillHartmanPT]

You want hip IR on the back leg.

[@NowIknowCh]

What would you recommend for someone who is in left AIC pattern? Which split squat for left and right leg?

[@BillHartmanPT]

What are the movement limitations in question?

[@NowIknowCh]

@@BillHartmanPT my left hip is more forward than the right. My entire body just wants to rotate to the right. In squats my hips shift to the left, or rotate towards the right. Left leg has anterior shin splints most of the time, and left leg just in general feels unstable compared to the right

[@BillHartmanPT]

@@NowIknowCh look at the right to left sled dragging, right foot lead split squat, and hip IR videos.

[@MohammedAli-qq2nn]

Hi Bill, what variation of split squat would you recommend for capturing the ability to go from early to max propulsion (where the most IR occurs). And what position would you have the weight?

[@BillHartmanPT]

walking lunge with symmetrical load

[@MohammedAli-qq2nn]

@@BillHartmanPT thanks

[@nico_dipierro]

Hey Bill will a Front foot elevated w heel elevated as well be considered a more expansive exercise than a normal heel elevated or ffe split squat? Do you prescribe that to highly compressed individuals?

[@BillHartmanPT]

Too much of a good thing in many cases as you'll promote orientation if you take it too far. If you have to modify to that degree, it's probably the wrong exercise.

[@MohammedAli-qq2nn]

If my right side is presenting knee valgus with an early propulsion bias i.e. posterior orientation of pelvis, ER at proximal femur, and high foot arch... would rear foot elevated split squats to promote mid/late propulsion bias for the right leg be a potentially good strategy for mitigating knee valgus?

[@BillHartmanPT]

Doubtful you have posterior orientation but more likely just the yielding action creating a delay, but yes, FFESS will help you work through middle propulsion.

[@bryanestevane3868]

Would rear foot elevated, biases mid-to-late propulsion on the front leg?

[@BillHartmanPT]

Yes, it can if you keep weight forward.

[@haixingmarszhang1881]

What motions would happen at the ilium and femur in the backward hip shift?

[@BillHartmanPT]

It depends at what hip angle it is performed as you can create a bias.

[@haixingmarszhang1881]

​@@BillHartmanPT Would it be correct to say if the hip is in 0-60 degrees flexion, a hip shift will bias into ER/inhalation strategy. When the hip is placed about 90 degrees, a hip shift will bias into IR/exhalation strategy?

[@BillHartmanPT]

@@haixingmarszhang1881 yessir!

[@haixingmarszhang1881]

@@BillHartmanPT Woooah, Thank you so much Bill! Looking forward to learning more from you.