Stick Overhead Split Squat

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The stick Overhead split squat engages the Quads and Glutes. The stick provides stability without overworking secondary muscles.

Stand with your feet shoulder-width apart, holding a stick horizontally across your shoulders, resting on your traps.
Take a step forward with your right foot, keeping your torso upright and your core engaged.
Bend both knees and lower your body until your right thigh is parallel to the floor, making sure your right knee does not extend past your toes.
Push through your right heel and return to the starting position, keeping your weight on your right foot.
Repeat the movement with your left foot, alternating legs for each repetition.

Place the stick across your shoulders, holding it firmly with both hands.
Stand with one foot forward and the other foot positioned behind you.
Keep your torso upright and engage your core muscles for stability.
Lower your back knee towards the ground, ensuring your front knee stays directly above your ankle.
Focus on pushing through your front heel to activate your quads and glutes.
Avoid leaning forward or backward, maintaining a balanced position throughout the exercise.
Exhale as you push back up to the starting position, using the stick for support and control.