Adiletix - Trap Bar Split Squat - Step-by-Step Guide

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Trap Bar Split Squat

1 - Stand inside a loaded trap bar and hinge at the hips to grip the handles firmly with both hands.
2 - Lift the trap bar to a standing position, then step one foot forward and the other foot back into a stable split stance.
3 - Keep your torso upright, core braced, shoulders pulled back, and front foot flat on the floor.
4 - Lower your body by bending both knees, allowing the back knee to move toward the floor while the front knee tracks in line with the toes.
5 - Descend until your front thigh is near parallel to the floor or as low as your mobility allows without losing balance or posture.
6 - Drive through the heel and midfoot of the front leg to stand back up while keeping the trap bar steady at your sides.
7 - Complete the desired repetitions on one side, then carefully switch legs and repeat.

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