DB Gorsha Split Squat

Anatomy and Physiology of the DB Gorsha Split Squat

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.

DB Gorsha Split Squat – Setup

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.

DB Gorsha Split Squat – Instruction

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.

Tips for DB Gorsha Split Squat

• Make sure you are keep your torso as upright as you can: chest up, lower back in a neutral posture.
• Keep your hips and knees aligned from left to right during the movement – stay square.
• If your rear knee hits the front step during the descent, the step must be moved forward a little.
• The knot of your shoelaces should contact the bench at the bottom of the range of motion. This portion of the foot is referred to as the instep. If the instep does not contact the bench in the bottom position, you may be too unstable to descend properly.
• Keep the torso upright during the ascent.
• do not sit back on the support leg during the exercise – keep the tension on the front leg.
• watch the video below to see the Gorsha DB Split Squat in action.

Gorsha Split Squat