Sandbag Zercher Split Squat w/IR
Sandbag Zercher Split Squat w/IR is a unilateral lower body and mobility exercise training the hip, knee, ankle, and thoracic spine across the sagittal and transverse planes, using Sandbag.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Sandbag
- Primary joints
- Hip · Knee · Ankle · Thoracic Spine
Demo video
01
How to perform it
- 1Sandbag held in zercher position; palms facing you, hands in a straight line with elbows.
- 2Rotate torso over front leg on the way down then back to neutral on the way up.
- 3Both legs should be 90 degrees at the bottom; both legs should be fully extended at the top.
- 4Don't lean forward during the rotation.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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