Up-Down Core Split Squats for Deep Core and Pelvic Floor Strength
The unique up/down loading of this exercise hits your deep core and pelvic floor muscles in a way they've never been hit before. Instead of normal anti-rotational work (push/pull), you're going to hit them with up/down torque.
This exercise is a weird one, I'll give you that...but it's phenomenal for targeting the deep core (obliques and transverse abdominis) and pelvic floor muscles.
This exercise takes an "opposing loading" concept and applies it to the split squat exercise. You're going to be holding a dumbbell UP (as you normally would) while also keeping a cable DOWN....while you do a split squat.
It's not about working your legs...that's just a "carrier", so to speak, for the main core work you're getting.
This will be easier to explain after you see the pictures and/or video of it in action but essentially, your deep core and pelvic floor muscles are going to be working to stabilize the torque of two loads trying to rotate you in opposite directions.
How to Do Up-Down Core Split Squats
To do this one, you'll need a dumbbell and a high pulley with a single handle (a band could potentially work, if you don't have an appropriate high pulley, though).
I've also got a length of chain on the cable to extend it downward so that I can start with the cable near waist level. If you don't have a length of chain, hopefully you'll have a high pulley that you can adjust downward so that you can start with it lower.
Barring that, you'll need to stick with doing this one with a light enough weight on the cable stack that you can get it into position.
Hold the cable then pick up the dumbbell. The weight should be approximately the same as what you have on the cable weight stack. We want a fairly balanced load - it doesn't have to be exact but it should be close.
I have an 85 lb dumbbell here and 80 lbs on the stack.
Hold the dumbbell behind your hip and run the chain/cable in front of your other shoulder. Lock out your elbow as best you can.
Now come down into the bottom of the split squat.
The goal here is NOT leg work.
The tension of the two different directions of loading will go right through your deep core as it works to stabilize your spine during the movement.
Repeat for 4-6 reps then switch to the other side. Do 4-6 reps of this then you're done. Rest a few minutes then go again. I'd recommend 2-4 sets of this.
This is a very unique way to load the deep core muscles and will really help tighten up your midsection and strengthen your pelvic floor muscles.
Biomechanically speaking, it works your deep core muscles in a "frontal" plane.
This is the same plane that a dumbbell side bend exercise operates in but without the actual bending. The same muscles are working, just without the potential torque going directly on the spine.
And because the weight on both sides is held right by your hips, you'll find that the torque goes right through the hip area, which targets and strengthens the pelvic floor muscles.
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