Up-Down Split Squats for Deep Core and Pelvic Floor using a band and kettlebell
This is a variation of an exercise I posted previously, with that one done using a dumbbell and a high pulley. You can see that here:
• Up-Down Core Split Squats for Deep Core an...
Now, in order to do this exercise, you don't have to limit yourself to using a dumbbell and a high pulley. If you don't have access to a pulley or have one that will work, I found the band option to be excellent.
The kettlebell and the dumbbell are pretty interchangeable, but you may find you have access to heavier dumbbells than kettlebells, so you can definitely mix and match the resistance types depending on what you have available to you.
I'm using a green band (medium) that I got from Set For Set, along with a 90 lb kettlebell.
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Since band resistance is variable as you stretch it, you'll need to experiment with the weights and bands that you're using but I found these to match up quite well.
It's the same exact concept but with different equipment.
In terms of setup, the band is going to be likely faster and easier. All you'll need is something high up and solid to hitch it to.
And you DO get some degree of stretch on the band at the top, but the real money part of the exercise is at the bottom as the band stretches out more and more.
These opposing forces at the bottom are excellent on those deep core and pelvic floor muscles.
Do your reps on one side then switch to the other side. The exercise itself (including the lean) is performed exactly the same.
The next variation that I'll likely try in the future is adding a Step riser to elevate the front foot (and maybe the back foot as well) in order to get deeper into the stretch on the lunge before the knee hits the ground.
The fun never stops...
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