TRX Split Squat Y Fly

Steps

Step 1: Stand upright in the split squat position with arms overhead, facing away from the anchor point; the front foot is flat on the floor, and the back foot is on the ball of the foot.

Step 2: The TRX straps are set to mid length, one hand in each of the handles, holding your arms overhead, in a ‘Y’ position, keeping tension on the straps.

Step 3: Begin to bring the back knee down towards the floor, maintaining your core engaged, and arms overhead/behind you.

Step 4: Focus on the stretch in the rear leg hip flexor, as well as ‘opening up’ your chest and shoulders.

Step 5: Push from both legs to get yourself back up to the starting position.

Step 6: Repeat this movement several times before switching legs.

How to progress the exercise

Similar to the Bulgarian Split Squat, the Lateral Squat can be progressed through the use of a weight vest, dumbbells, or by adding a hop into the movement. Standing on a balance disc or BOSU further increases the difficulty of this exercise.

Additional Information

It is especially important in a side/lateral movement, to ensure the proper alignment of the hips, knees, and toes. Sometimes this may not be possible due to lack of flexibility/mobility in the adductor or internal rotator muscles of the hip/thigh. If this is the case, care must be taken to work on increasing flexibility, while in the meantime, adjusting the range of motion appropriately.