FAILURES:
VIDEO:
Shin moves backward during the up movement (ankle flexion loss)
Frontal thigh inward rotation into valgus X stance
POSSIBLE FAILURES:
Place your outside leg further back
PROGRESS:
Frontal leg's hip stability
Control of limits of motion range
OBJECTIVE:
Box/Chair
EQUIPMENT:
Sit in a split squat with a half-butt on a chair in a narrow stance.
Keep your weight over the front foot.
Keep your knees in line with your toes and over your toes.
Keep the angle of your front shin fixed all the time (ankle flexion)
Keep your torso fixed.
1. Extend your legs and stand up. Drive your core forward over your front foot.
2. Band your knees and sit back on the chair. Relax muscle tension in a sitting phase.
Your front leg is the boss, and the backside leg is the assistant. You can decide how much work you do with your front leg, especially at the start of the stand-up. If you feel you are strong, you can do it as a variant of a one-leg squat.
