Bodyweight Hand Assisted Foot Elevated Knee Over Toe Split Squat

Instructions for proper form

1. Stand facing away from an elevated surface with one foot on the elevated surface (e.g., a bench or step). 2. Position your other foot firmly on the ground, about 2-3 feet away from the elevated surface. 3. Hold your hands in front of you for balance. 4. Begin the squat by bending your leading knee and lowering your body towards the ground, ensuring your knee stays directly above your ankle. 5. Keep your chest up and back straight throughout the movement. 6. Once your thigh becomes parallel to the ground or lower, push through your heel to return to the starting position. 7. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

1. Allowing your knee to go beyond your toes. 2. Leaning too far forward, which can strain your back. 3. Not engaging your core, leading to poor stability. 4. Bouncing at the bottom of the squat instead of maintaining control.

Benefits

Specific benefits of the exercise

This exercise targets the quadriceps, promoting strength, stability, and balance in the lower body, while also improving joint mobility in the hips and knees.

Expected results and timeframe

With consistent practice 2-3 times per week, users may notice improved strength and muscle tone in the quadriceps in approximately 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners, individuals looking to improve lower body strength, and those recovering from lower body injuries.

Scientific studies supporting its effectiveness

Studies have shown that knee over toe exercises can enhance knee stability and strength, which is particularly beneficial for joint health and injury prevention in the lower extremities.

Variations

Beginner modifications

1. Perform with both feet on the ground instead of elevating one foot. 2. Decrease the depth of the squat if finding full range of motion challenging.

Advanced progressions

1. Increase the height of the elevation for more challenge. 2. Add resistance using a weight vest or holding a dumbbell in one hand.

Integrations

Complementary exercises

1. Bodyweight squats. 2. Lunges. 3. Glute bridges for additional glute strength.

Super set recommendations

Pair with push-ups or planks for a full-body workout that incorporates upper and lower strength.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. 3 sets of 10-12 reps of Bodyweight Hand Assisted Foot Elevated Knee Over Toe Split Squats. 3. 3 sets of 10-12 reps of alternating lunges. 4. Cool down: Stretching focused on the lower body.

Exercise combinations

Combine with step-ups and Bulgarian split squats for a comprehensive lower body workout.

Best time to do this exercise in your workout

This exercise is best performed early in a lower body workout after a proper warm-up, to maximize strength and form.