Full Range Split Squat Guide

Begin in a split stance with feet hip-width apart. Elevate your front foot on a box or plate if needed (especially when starting out). Lower slowly, keeping the torso upright and the back leg as straight as possible. Only go as deep as your current pain-free range allows — the goal is a full knee bend on the front leg. Drive through the front foot to return to the starting position.

Key Cues

• Front leg: Aim for a full knee bend, letting the knee travel well over the toes.
• Back leg: Keep it as straight as possible throughout the descent.
• Chest up: Maintain an upright torso — avoid leaning forward.
• Front heel: Keep it flat on the ground, or within an inch of it, to build ankle mobility.

Progression

• Start with your front foot elevated on a box or plate to achieve full knee bend while keeping the back leg straight.
• As your range of motion improves, gradually reduce the elevation height.
• Once you can perform the movement on flat ground, begin adding load (dumbbells or barbell).

Purpose

This movement targets the psoas — the deep hip flexor that attaches directly to the lumbar spine. Strengthening the psoas through its full range reduces the anterior pull on the spine, directly influencing spinal resting position and pelvic tilt. A tight or weak psoas contributes to anterior pelvic tilt and compressed low back; the Full Range Split Squat works to correct both.