This is an interesting split squat variation to try.
Most split squats start from the top position and have you lower yourself down.
With this variation, you start in the bottom position and drive the body up.
The kicker is you do not rest at the top, instead, you come to a complete full stop at the bottom again but keep the butt muscles squeezed throughout.
Done with control, this really hits the legs and butt muscles.
I also find this is a great way to teach people the correct foot positions for the split squat if they struggle with that.
• Start in a half kneeling position - Front foot is on the floor with knee bent 90 degrees. Back knee is bent 90 degrees and resting on the floor. Try to keep the pelvis tucked.
• Brace abdominals and breathe out whilst simultaneously pressing both feet into the floor and squeezing the butt muscles to raise hips straight up off the floor.
• Stop when you can no longer keep a tucked pelvis position i.e. your hips roll forward and your lower back starts to round.
• With control, lower your hips back towards the ground and gently rest the back knee on the floor.
• Keep constant tension on the butt muscles throughout the movement.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!