The Split Squat: A Tool for Training Propulsion from the Ground Up

When managing a training program, one of the most important, and often overlooked, considerations is how the foot interacts with the ground. Every sprint, jump, cut, and change of direction begins with this interaction. The quality of that connection influences how effectively an athlete can control their center of gravity, organize force, and express movement.
 
The foot is far more than a simple contact point. It’s a dynamic sensory and mechanical system that constantly receives information from the environment while simultaneously transmitting force back into the ground. How the body organizes around that system determines movement quality, balance, rhythm, and ultimately athletic performance.
 
For this reason, developing propulsion is not simply about making athletes stronger. It’s about teaching them how to interact with the ground more effectively.
 
Understanding the Rhythm of Propulsion
 
During gait and athletic movement, propulsion unfolds through a sequence of coordinated stages. Each stage reflects how different regions of the foot interact with the ground to accept, manage, and redirect force through the body.
 
These stages are commonly described as:

• Early Stage: Heel Rocker
• Mid Stage: Ankle Rocker
• Late Stage: Toe Rocker

 
Together, they create the natural rhythm of movement, a cycle of yielding, producing, and releasing energy.
 
Rather than viewing movement as isolated muscular actions, this perspective emphasizes how the entire system coordinates around ground interaction. Each stage contributes to the athlete’s ability to move efficiently, maintain balance, and transition seamlessly from one action to the next.
 
When one stage is poorly organized, force leaks occur. Timing becomes inconsistent. Movement efficiency decreases. Over time, athletes may compensate with excessive stiffness, poor sequencing, or inefficient strategies that limit performance.
 
Training these phases intentionally gives athletes access to more adaptable and effective movement solutions.
 
The Three Stages of Propulsion
1. Early Phase — Force Acceptance & Initiation 

The early phase begins the moment the athlete contacts the ground. At this stage, the body transitions from yielding, accepting force, into organizing for propulsion.
 
This phase is often overlooked because it appears subtle. However, it lays the foundation for everything that follows. If an athlete cannot organize shape and alignment during initial contact, force production later in the movement becomes compromised.
 
Key qualities developed during this phase include:

• Deceleration control
• Positional awareness
• Pretensioning
• Force acceptance capacity
• Coordination between trunk, pelvis, & lower extremity

 
The goal is not simply to accept force, but to organize it.
 
Athletes who struggle here often collapse through the foot, lose trunk position, or shift excessively through the pelvis before propulsion even begins. Teaching athletes to manage this early stage improves both movement effectiveness and resilience.

2. Mid Phase — Max Force Production 

As the center of mass progresses over the foot, the body enters its strongest mechanical position for producing force. This is where propulsion becomes highly dependent on:

• Ankle-foot stiffness
• Center of gravity over the base of support
• Trunk organization
• Coordinated sequencing through the kinetic chain

 
In many athletic tasks, this phase represents the athlete’s highest force-producing opportunity. The body must create enough stiffness to transmit force effectively without becoming too rigid or disconnected.
 
Smooth athletes don’t simply push harder into the ground. They organize the body in a way that allows force to transfer through the system. This stage becomes especially important during athletic movements.
 
The better the athlete can manage force through this stage, the more effectively they can express power.

3. Late Phase — Energy Transfer & Force Release
​ 
The final phase of propulsion occurs as the athlete transitions toward toe-off and releases energy into movement. At this point, the forefoot becomes the final contact point with the ground. The body shifts from producing force to redirecting and transferring it into the next action.
 
This phase relies heavily on:

• Elastic energy return
• Timing
• Coordination
• Foot “steering”
• Rhythm between segments

 
Athletes who struggle here often appear “stuck” in the ground too long. Their movement loses rhythm, transitions become delayed, and energy transfer becomes inefficient. Effective late-phase propulsion creates smooth acceleration, fluid transitions, and dynamic movement qualities that are essential in sport.
 
The body isn’t just pushing anymore, it’s releasing energy with precision and timing.
 
Applying Propulsion Concepts in the Weight Room
 
While these phases occur naturally during movement, they can also be trained intentionally within the weight room environment. One of the most versatile tools for exploring propulsion mechanics is the split squat.
 
The split squat provides a unique opportunity because it allows coaches to manipulate:

• Base of support
• Foot orientation
• Center of gravity
• Range of motion
• Load distribution
• Ground interaction

 
By adjusting setup and environment, coaches can emphasize different stages of propulsion and expose athletes to specific movement problems. This transforms the split squat from a simple lower-body strength exercise into a powerful tool for teaching athletes how to organize force.
 
Instead of merely chasing load, the athlete learns to feel:

• Where pressure shifts through the foot
• How shape changes force transmission
• How center of gravity influences movement strategy

 
Each variation teaches a slightly different solution.
Split Squat Variations Through the Lens of Propulsion
 

1. High Front Foot Elevated Split Squat — Early Stage Emphasis & Training Block 0
2. Low Front Foot Elevated Split Squat — Early Stage Progression & Training Block 1
3. Regular Split Squat — Mid Stage Emphasis & Training Block 2
4. Rear Foot Elevated Split Squat (RFESS) — Mid to Late Stage Emphasis & Training Block 3
5. Short Stance Split Squat — Late Stage Emphasis & Training Block 4

 
Beyond Strength: Teaching Athletes to Interact with the Ground
 
The split squat is often viewed purely as a unilateral strength exercise. But when examined through the lens of propulsion, it becomes much more than that. It becomes a teaching tool. A way to expose athletes to:

• Different pressure strategies
• Various force orientations
• Positional transitions
• Energy transfer
• Coordination under load

 
Rather than training muscles in isolation, we train the athlete’s relationship with the ground. This is important because sport does not happen in ideal positions. Athletes constantly transition between yielding and overcoming while adapting to changing environments. The more movement solutions they can access, the more adaptable and smooth they become.
 
Final Thought
 
Training propulsion isn’t simply about building stronger legs or producing more force. It’s about improving how athletes organize and transfer force through the ground.
 
Every phase of movement depends on the interaction between the foot and the environment. The athlete who understands how to accept force, organize shape, and release energy efficiently will move with greater rhythm, balance, and intent.
 
The split squat offers a simple yet highly adaptable framework for developing these qualities from the ground up. When programmed intentionally, it becomes more than an exercise. It becomes a staple for teaching athletes how to own their movement signature.