What It Is
Split squat is a type of lunge. It is characterized by a split stance rather than a lunge in any particular direction.
Why It’s Important
Learn Body Placement
For a split squat your stance is already set. This allows for you to practice keeping your joints properly aligned. The front leg needs to line up the heel and knee, without your knee going over your toe. The back leg needs to align the knee and hip. By staying in a static stance with your feet you can learn the movement. The spacing of the exercise can also be used later with other lunge variations.
Strengthen Get Up Muscles
Split squats help strengthen the muscles used to get up and down off the ground. The exercise simulates many components used to stand from a kneeling position. The muscles of your glutes, quads, and hamstrings will be worked. This will strengthen the drive you need to power yourself off of the ground.
How To Do It
Start in a staggered stance. Chest up, chin up, and core braced throughout the exercise. Lower your body to the ground by bending at the knees. Keep the knee of the front leg in line with your heel. Put your weight on your front heel. Keep the knee of your back leg under your hip as you lower into the exercise. Balance with your back foot as it is bent. Return to standing for one rep.
Modify It
You can use a wall or a bench to modify the exercise. To aid with balance hold onto a wall or other stable structure as you perform the exercise. You can also use a bench to help as you work on the drive movement. Place the bench under your seat, split your stance on the bench, and simply perform a get up variation of the split squat.
Power It Up
Increase the difficulty of split squats with an overhead variation. Get in your spilt stance to perform the exercise and raise your arms straight overhead. Maintain your arms overhead throughout the exercise for a tough power up!
Split Squat Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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