My favorite Lower body exercise to develop strong legs for Squash!

 

Hello, my name is Hank Wang, trainer out at Evergreen Squash Club and I wanted to introduce you to the Rear Foot Elevated Split Squat to add into your routine so you can be faster and stronger for your next match!

 

The rear foot elevated split squat is 1 of my favorite ways to isolate your leg (Squash requires an immense amount of single leg strength and being able to lunge low and push off at different positions)! This exercise is a progression from a split squat/lunge. I’ve used this with many of the elite level squash players at the club who play at the provincial, national and international level. This exercise is also great for any other lower body sports if you are a multi sport athlete!

 

MAKE SURE YOU CAN PERFORM NORMAL SPLIT SQUATS/LUNGES BEFORE GOING INTO THIS MOVEMENT!

 

To start this, find a bench. If you don’t have a bench you can find another object to put your feet up.

 

Put 1 feet up on the bench and you can relax that leg, now lean slightly forward and put most of your weight onto that front leg. You want your heels to be right underneath your knees or a little behind is fine as well, around 90 degrees in your knee joint.

From there you try and go as low as you can! I like getting my back knee (the leg on the bench) close to the ground, this way I know I’m getting into that hip as low as I can.

 

Depending on the individual and what the focus is, the rep range/ speed of the reps will change.

 

I’ve attached a picture for all of you to see!

 

If you have anymore questions, come by and train at Evergreen Squash Club with me! Or contact me at hank630@hotmail.com !