BY EBENEZER SAMUEL, CSCS
Life rarely lets us evenly distribute our weight in both legs so we can stand perfectly symmetrically. Whether we’re playing sports or playing with the kids or playing around in the kitchen while making dinner, more often than not, we often wind up in an “offset” stance, one foot in front of the other.
This is our most athletic position, a setup that leaves us ready to run or jump. So why don’t we train it more in the gym? Answer: There is no answer. And that’s why you need to spend more time working out from a “split stance”. To do this, kneel on one knee, then lift that knee a few inches from the ground. Instantly, you’re challenging a host of leg muscles, your adductors (the muscles between your thighs), and your abs, and building balance and coordination.
It’s a perfect way to change up several classic exercises, too, creating new core stimulus on everything from overhead presses to curls. Try out these three moves, rotating them onto the end of workouts like our back-chest supersets session or our calorie-burning blast.
SPLIT STANCE CURL
You’ll draw a unique balance challenge since you’re curling with both arms, and that will subtly help you clean up issues with your biceps curl technique. You’ll need to slow down the pace of each movement, focusing on the eccentric portion of the contraction. Aim for 2 sets of 8 to 10 reps with each leg forward.
SPLIT STANCE CHOP
I’ve shown you versions of this move before (most recently in our ultimate 10-minute ab blast). This variation, with your back knee off the ground, may be the toughest, because it pushes your glutes, quads, and adductors to maintain stability as a dumbbell swings across you. Amp the challenge not simply with weight, but by swinging more explosively. Do 2 sets of 8 reps per side.
SPLIT STANCE OVERHEAD PRESS
The great flaw in most overhead presses: You can easily arch your lower back (a recipe for potential back pain). Pressing from the split stance limits that form break, forcing you to contract your abs harder to maintain balance. Do 3 sets of 8 per side – and don’t be afraid to go heavy on this once you learn the mechanics.
