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  • Writer's pictureKeep It Moving PT & Wellness

Week 26: Split Squat Anti-Rotation Press

Updated: May 19

For the month of November, we have selected snowboarding specific exercises that will help build strength and endurance to help you last from first tracks to last chair this season snowboard 🏂🏻

Exercise: Split Squat Anti-Rotation Press

Purpose: To coordinate stabilizing the spine and core against a rotational force while simultaneously performing a split squat

What It Targets: Loading of primarily the Core (Internal and External Obliques, Transverse Abdominis); Gluteus Maximus, Gluteus Medius, Gluteus Minimis, Hamstrings, Quadriceps, and Gastrocnemius/Soleus; Pectoralis Major/Minor; Anterior/Middle/Posterior Deltoid, Rotator Cuff Muscles


  1. Get into a half kneeling position with the outside leg in front, and inside leg behind. Dig your back toes into the floor and activate your glutes

  2. Hold a cable or resistance band anchored shoulder height on the same side as the inside leg

  3. Stack your ribcage directly over your pelvis with a slight posterior pelvic tilt

  4. Keeping your hands in line with your belly button, press your hands forward by straightening your elbows as you simultaneously come to standing in a split squat movement

  5. Exhale as you come to standing to ensure proper abdominal tension required for stabilizing the spine

  6. You should feel primarily your core, glutes, hamstrings and quads activating

  7. Repeat as prescribed

Main Cues:

  • Keep your hands in line with your belly button the whole time

  • Press through your feet as you come to standing using your glutes

  • Keep core stable as to not create any extension or rotation in the spine

  • Exhale as you come to standing

Common Compensations/Adverse Effects:

  • Low back pain

Correction: Be sure to load the hinge with a straight spine, do not bend the spine forward, rotate or arch your back throughout the motion; Exhale as you lift up to maintain a deep core contraction; Decrease the range of motion; Decrease the resistance

  • Pain/excessive tension in the front of your knee

Correction: Increase the distance between your front and back leg to take pressure off of the front of the front knee; Be sure your knees are in line with your hips and toes of the same leg to avoid the knee collapsing inward or outward

  • Excessive tension in the front of the back thigh

Correction: This is likely due to decreased quad/hip flexor mobility/length. Decrease the height of the split squat and only lower to a level that feels like a good stretch rather than excessive tension or pain

  • Knees caving inward

Correction: Focus on keeping knees in line with toes, ankle and hips throughout the whole movement

Why We Love It:

  • This compound movement challenges multiple systems in multiple planes which coordinates the level of controlled mobility required for snowboarding

  • Equally challenges core, front leg and back leg which

  • Loads the leg muscles with less orthopedic cost on the joints, especially the knees and spine

  • Trains an ideal movement pattern that is most useful when picking heavy objects from the ground

  • It is EXTREMELY functional!

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

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Burlington, MA 01803

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