Procaryote
Knee · Motor control

Split squat on trampoline

Split squat on trampoline, 3 sets, 8 repetitions per leg, slow and controlled movement

Illustration of the Split squat on trampoline exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: Slow and controlled movement

Description: Place one leg forward and the other behind on the trampoline, then gently bend the knees to descend into a split squat. Keep the torso upright and control the movement to maintain balance on the unstable surface. Slowly return to the starting position without losing control.

Tips: Focus on knee stability of the front leg and keep your gaze straight ahead to aid balance. Engage core muscles to prevent tipping.

Progression: Gradually increase the number of repetitions or the duration of holding the lowered position as control improves.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
trampoline
Starting position
Standing position with one foot forward and one foot back on the trampoline
Clinical goal
Improve motor control and knee stability
Also known as
fente sur trampoline, split squat instable, fente arrière sur trampoline

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Sprinter-type Proprioception ExerciseSprinter-type proprioception, 3 sets, 8 repetitions per leg, movement control Support Reprise with BallReprise d'appui avec balle, 3 séries, 8 répétitions par jambe Unilateral forward/backward hoppingUnilateral forward/backward hopping, 3 sets, 10 repetitions per leg Unilateral stabilization on Bosu with kettlebellUnilateral stabilization on Bosu with kettlebell, 3 sets, hold for 20 seconds per leg Unipedal proprioception on unstable cushionUnipedal proprioception on unstable cushion, 3 sets, 30 seconds per leg Unipodal Jumps with Load ReliefUnipodal jumps with load relief, 3 sets, 8 repetitions per leg, movement control Unipodal proprioception with head flexion and extensionUnipodal proprioception with head flexion and extension, 3 sets, 30 seconds per leg Unipodal proprioception with head rotationUnipodal proprioception with head rotation, 3 sets, 30 seconds per leg

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.