Split Squat

Position: Stand with feet in a long stride stance position, and bar resting across the upper Traps. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).

Movement: Keeping most of the weight on the front foot, flex the knees and simultaneously lower the hips toward the ground, bringing the rear knee so it's about ½ inch away from the ground (be sure the rear knee stays behind the hip). Once you have reached the bottom of the movement return to the starting position by driving hard through the heel of the front foot, extending the hip and knee.