Exos | Formerly Core Performance

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Core Knowledge


Split Squat - with Rotation (Dowel)

Starting Position

  • Stand in a split stance with one foot forward and a dowel across the backs of your shoulders.
  • Lower your hips by bending at the knees.


  • When your back knee is just off the floor, twist your torso in the direction of your front thigh.
  • Reverse to center and push back up to the starting position.
  • Complete all your repetitions on one side before repeating on the other side.

Coaching Keys

  • Keep your chest up and torso upright throughout the movement.
  • Do not let your front knee slide past your foot.

You Should Feel It

  • Working your glutes, legs, and torso.

Tags: Torso, Glutes, Lower Body, Stability