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VIDEO DEMO

Hands-supported split squat

Regression of Deep Bulgarian Split Squat

YouTube · Mitchel MayATG Split SquatWatch the demonstration

REGRESSION · HOW TO DO IT

Hands-supported split squat

These steps are written specifically for the Hands-supported split squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Take a comfortable split stance beside a wall and use one or both hands only for balance.

  2. 02
    Move the pattern

    Keep the front foot flat as the front knee travels forward and the back knee lowers through a comfortable range.

  3. 03
    Finish with control

    Press through the front foot to stand while the wall keeps balance from limiting the working leg.

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
03
More about this movement

GLUTES & HIPS / 60

Long rangeLong range

Hands-supported split squat

Sets: 3–4 · Reps: 6–10 per side

Hands-supported split squat is a regression of Deep Bulgarian Split Squat. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Rear-foot support lets the front hip travel into a deep, loaded position while the glute and adductors control the descent. The bottom only counts if you can drive out without twisting or collapsing.