07/16/2025
🔥 Hater Tuesdays: Your Split Squat Isn’t Saving You from Injury 🧠❌
Everyone loves a good split squat…
But if you're only training in the sagittal plane, you're missing the patterns where most injuries actually happen:
➡️ Frontal (side-to-side)
🔁 Transverse (rotation)
And that’s a problem.
🧠 DNS + PRI Perspective:
From a DNS lens:
Real movement is triplanar. Our bodies are wired to integrate rotation, frontal shifts, and pressure regulation throughout the system — not just forward/backward motion.
From a PRI standpoint:
Most people are locked in a compensatory extension pattern (think: PECs, asymmetrical diaphragms, over-extended lumbar spines).
And guess what sagittal lifts do when done in isolation?
They reinforce that exact stuck pattern.
💣 The Risks of Being “Sagittalized”:
Only training in split squats, RDLs, and linear lunges means you:
– Never restore true frontal plane control (like stance and weight shift)
– Bypass pelvic rotation mechanics
– Lock into extension and lose your ability to alternate
– Get strong in one direction… but fragile in real life
This is why people still get hurt changing direction, cutting, pivoting, or stepping off a curb awkwardly.
Because their training never taught them how to decelerate, rotate, or shift dynamically.
⚠️ The Split Squat Trap:
Yes — the split squat is great for strength, balance, and baseline unilateral work.
But if you never train your body to:
Load the lateral glute in the frontal plane
Control pelvic rotation in the transverse plane
Restore alternation between left and right sides...
You’re basically building armor on top of faulty wiring.
💡 What to Add Instead:
✔️ Offset loading (asymmetrical patterns)
✔️ 90-90 position drills with rotation
✔️ Oblique sit backs, sidelying hip IR, walking lunges with reach and rotation
Train your nervous system to alternate, rotate, and respond — not just push forward.
👉 Stop worshipping the sagittal plane.
It’s not how life moves. It’s not how sport moves.
And it’s definitely not how injuries happen.
🎥 Full breakdown on today’s Hater Tuesdays — let’s make your split squat smarter, not just stronger.
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