How To Perform The Bodyweight Split Squat With Blocked Knee

The bodyweight split squat with blocked knee is a great move for those looking to build strength and add muscle. By following the steps below, you can ensure that you are doing the exercise correctly and avoiding injury.

To start, stand with your feet hip-width apart and your left foot slightly in front of your right.

Place your hands on your hips or out in front of you for balance. Keeping your torso upright, lower your hips until both knees are bent at 90-degree angles. Your back knee should be an inch or two off the ground. Hold for a moment, then return to standing. That's one rep. Repeat on the other side.

This exercise targets your legs: calves, glutes, hamstrings, and quads.

1. Lower with your weight on your forward heel.
2. Don't let your hips open up at the bottom. Keep them squared forward.
3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch.
4. Drive upward with your weight rooted through the heel of your forward foot.
5. Keep your knee tracked straight ahead over your toes.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!

Strength Training

The bodyweight split squat with blocked knee is a great move for those looking to build strength and add muscle. By following the proper form and technique, you can execute the exercise correctly and avoid injury. Furthermore, by incorporating this exercise into your routine, you can expect to see gains in strength and muscle mass over time.

Pistol Squat

The pistol squat is a great variation of a split squat with bodyweight that can help you build strength and power. To perform the pistol squat, start in the same position as the bodyweight split squat. From there, raise your left leg off the ground and extend it straight out in front of you. Keeping your torso upright, lower your hips until your right thigh is parallel to the ground and your left heel is raised off the ground behind you. Pause for a moment, then return to standing. That's one rep. Repeat on the other side.

Knee Pain

If you experience pain in your knees during this exercise, it is likely due to improper form or technique. Ensure that you are keeping your weight over your heels throughout the movement and not letting your knees cave inward. If knee pain persists, consult with a healthcare professional before continuing.