Exercise For Confidence: Resisted Split Squat

Exercise For Confidence: Resisted Split Squat

The above photo is NOT a reflection of males being superior to females.

Women still beat men in these areas:

1.) We get free drinks at the bar.
2.) We can use PMS as an excuse for shitty days.
3.) It’s easier for us to hide boners.
4.) We take better nudes.

Am I right, or am I right? 🙂

Of course though, anatomy between the sexes doesn’t lie. Compared to males, we have hips that are at a biomechanical disadvantage – greater knee valgus or “caving in,” abnormal quadriceps forces acting on the patella, excessive internal rotation of the femur, and external rotation of the tibia – all things that are a recipe for disaster.


Okay, so we have wider hips, making us more susceptible to ACL tears. Now what?

Instead of playing to the plight of females as if we are a biomechanical sob story, there are a few things we can do to reduce our chance of knee injury. Core strengthening, proprioceptive training, and posterior chain strengthening will help us out of this mess. Lifts such as dead lifts, paused squats, single leg RDLs, pistol squats, and split squats are the best ways to build resiliency to knee injury.

As long as our knees aren’t caving in, we have the green light to perform these lifts with heavy loads.

Try this week’s Exercise For Confidence if internal rotation of the femur is still occurring:

What It Does:

– Prevents knee valgus and forces the gluteus medius of the front leg to fire.
– Fixes a faulty movement pattern and re-aligns the femur and tibia.
– Easier than telling your female athletes to “fight their knee outward” because sometimes verbal cues aren’t enough. With the band, they can truly *feel* the position.
– This can be done with all lifts – squats, Bulgarian split squats, pistol squats, and bilateral and single-leg RDLs.

Screw you ACL tears. Enjoy 😉

1 Comment
  • Scott
    Posted at 03:32h, 06 April Reply

    Mike Boyle always says ACL injury prevention is just good training which is was your advocating. Also you could reverse the pull of the Thera tube and feed the disfunction(Grey Cook) which would get the external rotators firing. Good job.

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