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

  1. 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.
  2. Bend the front knee and drive it forward over the toes, keeping the heel down on the slant board.
  3. Lower the back knee toward the floor, hovering it 1–2 inches above the ground.
  4. Hold the hover for 5–10 seconds, then stand back up.
  5. 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

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

  1. Beginner: Shorter hold (3 seconds) with a wall nearby for balance.
  2. Intermediate: 10-second hover with no support.
  3. Advanced: Add a light dumbbell held goblet-style to increase the loading demand.