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THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Rear-Foot-Elevated Split Squat. Today we expand with a floor-level starting progression, a full technique breakdown, and the ankle dorsiflexion cue that makes the difference between a productive split squat and one that strains the front knee.
The split squat is brutally diagnostic. If your hip mobility is limited, you’ll feel it immediately in the front of the rear hip. If your ankle dorsiflexion is limited, the front heel will lift and the knee will track poorly. If your balance and hip stability are limited, the movement will feel wildly unstable. None of these are reasons to avoid the exercise. All of them are reasons to enter it at the right progression.
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PROGRESSION 1: STATIC LUNGE HOLD (BEGINNER)
Best for: People who have never performed split squat variations, those with significant ankle or hip mobility restriction, or anyone for whom the rear-foot-elevated version immediately produces knee discomfort.
How to do it:
Take a long step forward and lower into a lunge position — both feet on the floor, rear knee hovering just above the mat
Both feet stay stationary throughout — this is a static hold, not a step
Hold the bottom position for 5 seconds, focusing on keeping the front heel pressed into the floor and the torso upright
Return to standing, step the other foot forward
5 reps per side, 2 sets
What you’re training: Hip flexor length in the rear leg, quad and glute activation in the front leg, and the balance coordination required for all single-leg work. The floor contact of both feet eliminates the elevated rear foot instability, making this a significantly more accessible starting point.
PROGRESSION 2: REAR-FOOT-ELEVATED SPLIT SQUAT (INTERMEDIATE)
This is Sunday’s featured exercise. The critical technical addition:
The ankle dorsiflexion cue:
As you lower into the bottom of the split squat, the front knee needs to travel forward over the toes
This requires ankle dorsiflexion — the ankle’s ability to flex forward. When it’s limited, the heel lifts, the knee collapses inward, and the front thigh cannot load correctly
Cue: before each rep, consciously push the front knee forward over the second toe as you descend. If the heel lifts, you’ve exceeded your current dorsiflexion range
Correction: elevate the front foot slightly on a 1-inch platform (a weight plate works perfectly) to reduce the dorsiflexion demand while mobility develops
6–8 reps per side, 2–3 sets with bodyweight or light dumbbells at sides
PROGRESSION 3: BULGARIAN SPLIT SQUAT WITH DUMBBELL LOAD (ADVANCED)
Best for: People who perform Progression 2 cleanly through full range of motion and want to add meaningful lower body load for strength and bone density purposes.
How to do it:
Rear-foot-elevated position as in Progression 2
Hold a dumbbell in each hand at your sides — the added load changes the exercise significantly
Lower until the back knee is just above the floor with full control
Drive through the front heel to stand — resist leaning forward with the torso
3 to 4 seconds on the way down, 1 second at the top
6–8 reps per side, 3 sets
Load progression guidance: Start with dumbbells you could comfortably row for 15 reps — the single-leg nature of the exercise makes it harder than it looks. Progress weight every two to three sessions once form is consistent. The Bulgarian split squat at meaningful load is one of the most effective single-leg exercises available for bone density, glute strength, and quad development in active adults.
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COMING UP
Saturday closes out Issue #33 with the equipment deep dive: mobility sticks and dowels, what else genuinely improves active range of motion, and the full week in review.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
