The Split Squat is a foundational exercise for single leg training. With the hips uncoupled, it sets the stage for independent limb work and often shines a light on imbalances and deficits between the two sides of the body.
We are fortunate to have Coach Mike Guevara offer up some progressions for the rear foot elevated version of the Split Squat with Core-Tex. Having the rear foot elevated ensures that weight transfer to the front leg on Core-Tex.
Using Core-Tex allows Coach Mike to play with transverse plane motion of Core-Tex as part of the base movement.
Coach Mike G's traveled the world as the performance coach for Victoria Azarenka as she captured 51 weeks of a world #1 ranking and two Australian Open Titles among many other career accomplishments. He has also helped Jrue Holiday of the New Orleans Pelicans as his full-time performance coach and has since then worked with multiple NBA athletes including Anthony Davis, Jahlil Okafor, Mike James, and Rajon Rondo.
You can't treat thoracic mobility like hip, or shoulder or ankle mobility. The hip, shoulder and ankle are individual joints. The thoracic spine is major body segment with multiple joints involved, plus the neurologically sensitive diaphragm.
Stillness and being propped in "proper" position is not the solution to avoid back pain while sitting. Mico-movements give the brain and biology what they need to stay healthy and do more than any ergonomic chair will ever do.
Sure the glutes are responsible for those big squat lifts and powerful hip extension. But they also play a critical roll in the overall function on the hip joint and pelvic control in day to day activity . And most day to day activities involve a period of unilateral loading of a limb. That is why the single leg glute bridge is such a great exercise.
