Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Bodyweight
Intermediate
Static
Glutes, Hamstrings, Abs
The split squat iso hold builds serious quad strength and stability. It torches your legs while improving balance and single-leg power.
1. Stand in a split stance with your back foot elevated on a bench or step behind you. 2. Lower into the split squat position until your front thigh is parallel to the floor. 3. Hold this split squat iso hold position without moving up or down. 4. Keep your weight on your front heel and maintain a straight torso throughout the hold. 5. Hold for your target time, then switch legs and repeat the split squat iso hold on the other side.
• Keep 80% of your weight on your front leg during the split squat iso hold • Don't let your front knee cave inward - push it out in line with your toe • Maintain a tall chest and engaged core throughout the entire split squat iso hold • Focus on one spot ahead of you to help with balance and stability
• Putting too much weight on the back foot instead of using it just for balance during the split squat iso hold • Allowing the torso to lean too far forward, which reduces the effectiveness • Not going deep enough - your front thigh should be parallel to the floor in the split squat iso hold position
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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