Split Stance Hovers
Split stance hovers combine ankle dorsiflexion loading with quad endurance in a lunge-like position. Performed on a slant board, they build the specific ankle and knee range needed for deep lunges, split squats, and walking/running mechanics.
Setup
- Place a slant board on the floor. Stand on it in a split stance with the front foot on the incline and the back foot on the floor behind the board.
- Bend the front knee and drive it forward over the toes, keeping the heel down on the slant board.
- Lower the back knee toward the floor, hovering it 1–2 inches above the ground.
- Hold the hover for 5–10 seconds, then stand back up.
- Perform 6–8 reps per side.
Coaching Cues
What to feel:
- A deep loading in the front ankle (dorsiflexion) and quad
- The back hip flexor getting a gentle stretch
Common mistakes:
- Letting the front heel lift off the slant board
- Dropping the back knee to the ground instead of hovering
- Shifting weight too far back — keep the majority of weight on the front leg
Tip
If you do not have a slant board, you can place a thin plate or wedge under the front foot to simulate the incline. Even a small angle makes a difference for ankle loading.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 6–8 per side |
| Hold | 5–10 seconds at the bottom |
| Sets | 2–3 per side |
| Frequency | 3–4 times per week |
| When to do it | Lower body focus, full mobility session |
Progressions
- Beginner: Shorter hold (3 seconds) with a wall nearby for balance.
- Intermediate: 10-second hover with no support.
- Advanced: Add a light dumbbell held goblet-style to increase the loading demand.