RAM Split Squat Press

Target muscles

The lead-leg quads and glutes drive the split squat while the deltoids and triceps handle the press, and the core stabilises the load over a narrow, single-leg-biased base. Combining a lower-body strength move with an overhead press makes it a coordinated full-body movement with a strong balance demand.

How to perform

Setup

Hold the RAM at the chest by the handles and set up in a split stance, front foot planted, rear foot back on the ball, torso tall and core braced.

Execution

Lower into a split squat, bending both knees until the front thigh is parallel and the rear knee nears the floor. As you drive back up to standing, press the RAM overhead to lockout. Lower the RAM to the chest as you descend into the next split squat. Complete the reps on one leg, then switch. Keep the front knee tracking over the foot and the torso upright throughout.

Common mistakes

• Pressing before the legs finish driving, breaking the movement chain.
• Letting the front knee cave or the torso pitch forward.
• Arching the lower back to press rather than bracing the core.
• Rushing and losing balance on the single-leg-biased stance.

Progressions and regressions

Regress to separate split squats and presses, or hold the RAM at the chest without pressing, to build the base. Progress by adding load, slowing the tempo, or pausing at the bottom or overhead. Master the split squat balance before adding the press.

Programming notes

Program it as a full-body unilateral movement, 3 sets of 6-10 per side. It builds single-leg strength, balance and shoulder strength in one efficient package and exposes side-to-side differences. Keep the load moderate so balance and the press both hold up.