I'm confused. I don't understand using the box, and the term split squat.
I am going to try the single legs in the DL cage as support!
(I wonder if that girl can do that face smashers thing for the glutes! )
I'm going to add this exercise to the list of exercises that I want to master during this off-season....right after the glute-ham drops, which I AM going to master. I'm gonna try out some of Cham's techniques to figure out how to do these. They are NOT easy...just the movement is kind of hard to get.
Flower, split squats are very similar to lunges with a little bit different center of balance. They are one-legged squats....you keep the other foot on the ground to help you balance...almost like you are lunging but balancing all of your weight a little further back (on your butt, not your quads).
You can practice split squats well on the Free Motion machine pictured above...put your squatting leg/foot out in front of you, and place your other foot way back and just use it to stabilize/balance yourself.
Once you get the hang of them, you can balance your other foot on a bench or something...these are called Bulgarian Split Squats, but I prefer to call them "Torture Lunges." See pics attached.
I usually balance by back foot on the Hammer Strength Shrug machine, and then use the machine to do them with A LITTLE bit of weight.