Eccentric Hold Split-Squat

Starting Position

1. Stand with your feet hip-width apart and take a large step backward with one foot.

2. Place the ball of your back foot on the floor, keeping your heel elevated.

3. Ensure both feet are pointing straight ahead and that your torso is upright, with your shoulders stacked directly over your hips.

Movement

1. Inhale and slowly lower your hips toward the floor. Both knees should bend at roughly a 90-degree angle.

2. Keep your front knee aligned with your ankle; do not let it cave inward or extend significantly past your toes.

3. The back knee should hover just above the ground without touching it.

4. Maintain an engagement in your core and glutes to ensure stability and keep your chest lifted.

5. Hold this bottom position for the specified duration or press back up to the starting position to complete a repetition.