The intention during a split squat is to cover the calves with the hamstrings while simultaneously lengthening the hip flexors of the back leg.

“so you're trying to cover the calves with the hamstrings it's an intention while lengthening the back hip flexors so it's two intentions going on at once”

“so for counteracting like excess sitting we almost all have too tight of hip flexors yes good so we're stretching here and we're strengthening the front leg through a full range of motion”

“but because of that exercise i mean i don't even spend time stretching those hip flexors and i can do a front splits cold any time i show it a lot of videos i'm in my garage i can show you one at the end or something like that but the point is that the point is that instead of these 90 degree angles and here's the back leg if you lower full range of motion on the front leg hamstring completely covering the calves you're now very deep so that means the back knee to not touch the floor that leg has to really be stretching so we go through regression to get to that point but that's like another fundamental human goal it's like the ability to handle full coverage you know full knee bend full knee bend one side at a time with lengthen hip flexors boom in a single movement you just solved a bunch of major human deviations that we stop squatting all the way down and that we start getting shortened hip flexors”

“i feel it it's my that one's my all-time favorite exercise so you're imagining if you think of a normal lunge everything's kind of like at 90 degree angles um now what i'm talking about is if you imagine starting in like a lunge position but then going until your front hamstring completely covers your calf muscle so to get into that position without the back knee touching the floor you have to have really lengthened hip flexors too”