Descending straight down instead of hinging back
Becomes a standard split squat; hamstring loading is lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Romanian Split Squat
Coaching cues
- Same setup as Bulgarian split squat but focus on the hinge
- Push hips back before descending — RDL motion on the front leg
- Feel the hamstring load on the front leg at the bottom
- Drive hips through to stand — glutes finish the rep
Common faults 2
Front heel rises
Ankle stiffness limits the hinge at the front foot.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗