Low Cable Pulley Split Squat

The Low Pulley Split Squat is a great exercise to strengthen the multifidi (back) and leg strength. I like to rotate these simple uni-lateral exercises in every few phases and sometimes use it as a primer for squats.

How to:

• Set up cable at lowest position.
• Grab handle with the opposite hand of the forward foot.
• In the descent, focus on pushing your knee as far forward as you can, without letting your front heel come off the ground.

Key Notes:

• Focus on alignment of the hips, knee, and ankle.
• Try to stay as centered as possible.
• Weight should be light to medium.

Sets/Reps:

• 1-5 sets of 8-20

Example 1

• Squat 5×10
• Low Pulley Split Squat 3×12
• Back Extension 3×15
• Weighted Planks

Example 2

Primers (Activation)

• TKE 2×15
• Reaches with a Y 2×10
• Low Pull Split Squat 2×10

Strength

• Front Squat
• Power Cleans
• OHP+Pull Ups
• RDL

That’s it for today! Stay strong,

Team Fusion Trained