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VIDEO DEMO

Loaded split-stance lift-off

Progression of Couch Stretch Lift-Off

YouTube · Eric CresseySplit-Stance Hip Abduction End-Range Lift-OffWatch the demonstration

PROGRESSION · HOW TO DO IT

Loaded split-stance lift-off

These steps are written specifically for the Loaded split-stance lift-off. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Loaded split-stance lift-off. Add only enough load to preserve the same range, tempo, and position as the easier version.

  2. 02
    Move the pattern

    Gently tuck the pelvis, stay tall, and try to lift the rear knee a small distance from the floor.

  3. 03
    Match the demand

    Use a stable split stance and keep the pelvis facing forward.

  4. 04
    Finish with control

    Hold the honest lift briefly, then lower without arching the low back or losing your position. Make a small honest lift.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

GLUTES & HIPS / 11

Control rangeActive mobility

Loaded split-stance lift-off

Sets: 2–3 · Reps: 5–8 lift-offs per side

Loaded split-stance lift-off is a progression of Couch Stretch Lift-Off. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The rear hip starts near its available extension limit, then the athlete creates force without escaping through the low back.