Ankle Position During Rear Foot Elevated Split Squats

We highlighted the Bulgarian split squat back in Episode 406 as a great alternative for the traditional barbell back squatโ€, as it elicits similar muscle EMG activity. We got a good question from one of our followers about ankle pain during the exercise. This is a common complaint many have with this exercise, and it all boils down to how the ankle is position on the bench. . We want to AVOID HYPER PLANTARFLEXION with the back leg. Instead, try this easy setup using a half foam roller. It's the perfect size that fits within the contours of the anterior ankle. Now, if you donโ€™t have the luxury of even this simple setup, make sure you point your TOES straight down into the bench. This will ensure your ankle stays in a relatively neutral position while performing the exercise. We can use the available range of motion at the metatarsal-phalangeal joint instead of relying solely on the talocrural joint for all the motion. . No Pain No Gain doesnโ€™t apply to this exercise, nor to any others! If youโ€™re going to exercise, do it RIGHT and do it SAFE. As a Physical Therapist, Iโ€™d much rather see you preventatively when youโ€™re HEALTHY, ACTIVE, and FIT than when youโ€™re injured!!
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