289.7K
JOFFE Split Squats 📝
PROGRAMS & LINKS IN BIO 🏆
@gymshark code JOEY 🦈
@myprotein code JOEYS 🎲
#reels #powerlifting #powerbuilding #squat #ffesplitsquat
@joeyawalashaw
#Ffe Split Squat
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25Reels em Alta
(12)
3.1K
JOWhy should you utilise a front foot elevated split squat?
A split squat is a great unilateral exercise that is commonly used. However, the floor tends to be a bit of a limiter when it comes to range of motion.
By raising the front foot, you'll be able to get more depth, which allows for increased knee and hip flexion.
This extra range of motion will lead to greater muscle fibre recruitment and force output, allowing you to be a force on the field, mats, court, *insert other sporting arena*
You don't always have to train through deep ranges of motion, and your sport may not regularly expose you to these positions...
But when it does, you'll be glad you've got strength through these ranges!
@joesenior_coach
4.6K
STOne of my favorite warmups by far for individuals who are experiencing shifting issues etc
The FFE split squat does 3 things very well:
1) An ability to help with a hip shift. An athlete who biases towards right or left stance often needs to experience stance on the opposite side. This warmup is great for that as it biases the musculature necessary to push out of the elevated / working leg. I particularly ask my athletes to do this with a contra lateral or opposite side load so the musculature is pulling them into stance, not the weight.
2) Understand the feeling of a pronated foot. This is something I have been fascinated with recently (pause). Teaching an athlete how to properly flatten their foot can lead to higher levels of force production from that side simply from a cueing standpoint.
3) A high ability to scale / progress. Massive thing here. Every exercise or accessory you prescribe an athlete should have the ability to scale. This one is very easy to with increased ROM, heavier loads, or eventually moving to a rear foot variation.
Interested in coaching? DM for more information or apply directly with the link in my bio 🏔️🤝
@strengthrob
66.4K
FAThe split squat, 4 different ways to perform - 4 different outcomes
@fa_performancee
108.3K
KRDo feel restricted in your ankles and hips when you practice Front Foot Elevated Split Squats?!😤
Well let’s get to work!
This exercise may be a big help!🙋🏻♂️
Step 1: Assess your FFE Split Squat to see how it feels!
Step 2: Perform Middle Toe Pulls on each foot! (6 reps)
Step 3: Reassess your FFE Split Squat!
Better same or worse!? 🤔
Did that work for you? Let me know in the comments!
Tips:
1. Trust that BIG things can come from small things! 😉
2. If this bothers your toes you can use a prop under your foot to support it more.🦶🏻
3. Cramping is common!😩Just back off slightly on the effort and build up over time.
👋🏻 Hi, I'm Taylor Kruse, a strength and movement coach who's passionate about jiu jitsu and neuroscience. I help you return to play and stay ready with daily exercise and recovery tips so that you can put your past injuries behind you!
Check in on my stories for a deeper dive into the educational topics I cover here in my posts.
Stay ready! 🥷
@kruseelite
2.1K
DRSquat Stability Tip
If you find yourself having trouble sitting into your hips without a pinch or feel like your leaving over your toes too much, this one’s for you.
The FFE Split Squat. The placement of the front leg on the plate helps you get a better sense for your glutes as you sit into the lungs.
Other ways you can modify this exercise:
- Isometrics
- Tempo
- External Load
- Plate height
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#squatmotivation #squatmobility #squatting #powerlift #crossfit #backsquats #frontsquats #squatclean #squatday #correctiveexercise #functionaltraining #functionalmedicine #physicaltherapy #physiotherapy #squatguide
@dr.harrischoe
67.1K
ANIn-Season Training - Game Day -1
Overcoming Isometrics
A1) Split Squat - Mid Range
A2) Nordic Curl - Mid Range
A3) Heel Raise - Mid Range
6 Seconds - 110%
#volleyball
@anthonycockrill
2.9M
QUEasiest way to get split squats done 👌🏼
Join The Daily Swell Program & Workout with me ➡️ Comment “Swell”
Code QP || @ryse @youngla @helimixco
#fit #fitness #gym #workout #exercise
@quinton_pulliam
126.0K
BOHeavy load. Long muscle lengths. Zero rest.
The Jefferson Split Squat is brutally effective because it removes every escape hatch.
Most lower-body lifts let you rest at lockout.
This one doesn’t. No lockout means continuous mechanical tension—prime conditions for hypertrophy.
You’re forced to live in deep hip flexion, where the glute is maximally lengthened and capable of producing high force.
By shifting nearly all the load onto the front leg and minimizing rear-leg contribution, we bias hip extension over knee extension—turning this into a truly glute-dominant unilateral pattern.
But the real value goes beyond biomechanics.
Remove the lockout and you force three shifts:
Think — focus replaces autopilot
Feel — movement becomes intentional
Compete — every rep is earned
This isn’t just a variation.
It’s a constraint-based tool for building unilateral glute strength where it actually matters.
@bostonbarbellofficial
0
JUI don’t even lift, I just constantly rehab 😂😂😂😂 #WashedKing 👑 — Floating heel iso split squat for 4 sets of :30 per side to get the Achilles feeling awesome.
@justinochoa317
144
BOGerakan Bulgarian split squat menggunakan ELASFLEX di rumah
@bootybyelasflex
35.8K
J3Split squad for quad sweep!
The vastus lateralis makes up the quad sweep and we can not isolate, however we can bias it slightly.
The vastus lateralis has different divisions and some tie into the IT band which can be further lengthened in narrow stance patterns.
Adjust your split squat to a front foot elevated stance (FFESS)
The FFESS keeps the torso upright and we can cue the knee over toe which makes the exercise much more quad dominant over hip dominant.
The further bias on the vastus lateralis comes with the narrow stance that must occur.
Contralateral loading (holding a dumbbell in the opposite hand of the front leg) may preferential bias the vastus lateralis and the glute medius.
Learn more in J3U level 1, enrolments reopening soon with new updates to the hypertrophy module!
Register now so you don’t miss out - Link in bio.
@j3university
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