The DB Gorsha Split Squat is an excellent exercise for improving both the strength and the mobility of the quadriceps and glutes. Kinesthetic awareness is a large component of this and all unilateral lower body exercises, as you will be required to balance on one leg during the movement.
As with all squats and split squat variations, the question of whether the knee should travel in front of the toes during the movement is an unequivocal yes. There is no research published that proves that squatting of any kind with the knees in front of the toes is detrimental to knee health.
To perform gorsha split squats, you need an aerobic workout step set 8-10 inches high and a regular flat gym bench (or a higher step). Place the step in front of the bench. In order to figure out how far apart the bench and the step need to be, put your calf against the bench, and place your feet end-on-end, heel to toe. The step should initially be placed so that it overlaps your front foot by about 2-3 inches.
If you have never performed gorsha split squats before, start with your body weight. You can use dumbbells to increase intensity as you get stronger. If you are having trouble keeping balance, you may perform the exercise next to a pole or a wall for support until you are able to do it on your own.
To begin the exercise, place the foot of the working leg – in our pictures, this is the right leg – on the step in front of you. Place the foot of the support – left – leg on the bench behind you. The toes of the left leg must point way from you in this exercise. Make sure your feet are hip width apart.
Inhale as you descend to the bottom of the range of motion. Drive the knee forward of the toes, keeping the heel in contact with the step. Lower down as far as you can, keeping your torso upright and letting the top of your back foot rest on the bench. Maintain an upright posture during the descent.
At the bottom of the movement, begin exhaling, and press your right foot down into the step. Stand back up to the top position. Repeat for the required number of reps, rest briefly, and switch legs.
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