Resistance band split squats is the second exercise in our ongoing warm-up series. The knee joint should be warmed up with stability in mind. Activating the glute medius through reactive neuromuscular facilitation will prevent the knee from going toward the midline.
Objective
- Mobilize the joints and improve the preparedness of surrounding joint tissues to reduce the risk of injury
Joints Targeted
- Hip/Knee
Muscle Groups Targeted
- Gluteus medius, maximus, quadriceps, hamstrings and core
Starting Position
- Attach a resistance band to a post
- Start in a stationary lunge/split squat position. Feet are in-line with the hips. Outside or furthest leg from the post is forward
- Avoid too long or short of a base, stability is key
- Step into the looped band with the outside leg. Set the band just below the kneecap
Movement
- Once the band is in place and you are in a stationary lunge position focus on dropping the back knee down to the floor
- Try not to rock forward shifting your weight on to your toes
- In the bottom position, you should be able to wiggle your toes
- Tight hip flexors may be a limiting factor in how deep you can get into the squat. Try shortening your base and see if that alleviates any uncomfortable stretch
Recommended sets and repetitions
- 2-3 sets of 6-8 reps per side
