Split Squat

The Split Squat is a unilateral lower-body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It is a variation of the lunge that focuses on stability and balance while strengthening the legs. The Split Squat helps improve muscle imbalances, flexibility, and overall leg strength. It’s an effective exercise for both beginners and advanced athletes, especially in functional training and calisthenics routines.

How to Perform the Split Squat

1. Starting Position:

• Stand with your feet shoulder-width apart and take a large step backward with one foot.
• Keep your torso upright and engage your core for stability.
• Place your hands on your hips or hold weights (dumbbells or kettlebells) for added resistance.
• Your back foot should be resting on the ground with your toes pointed down.

2. Initiating the Movement:

• Begin by lowering your hips toward the floor by bending both knees.
• Lower your back knee towards the ground while keeping the front knee aligned with the foot.
• Exhale as you lower your body into the split squat position, ensuring that the front knee doesn’t extend past the toes.

3. Bottom Position:

• In the bottom position, your front thigh should be parallel to the ground (or slightly below), and your back knee should be just above the floor.
• Ensure your back knee is pointed straight down and not out to the side.
• Hold for a brief second to maximize muscle engagement.

4. Pushing Back Up:

• Push through your front heel to drive yourself back to the starting position, fully extending your legs.
• Keep your core engaged to avoid excessive leaning forward or backward.

5. Repetitions and Sets:

• Beginners: 8-10 reps per side, 2-3 sets
• Intermediate: 10-12 reps per side, 3-4 sets
• Advanced: 12+ reps per side, 4+ sets or use added resistance (dumbbells, kettlebells).

Variations and Progressions

1. Bodyweight Split Squat (Beginner)

• Perform the split squat with just your body weight to build the foundational strength and mobility needed for more advanced variations.

2. Bulgarian Split Squat (Intermediate)

• Elevate your back foot on a bench or box for an increased range of motion and more emphasis on the front leg.

3. Split Squat with Pause (Intermediate)

• Hold the bottom position for 3-5 seconds to increase time under tension and build strength in the deeper range of motion.

4. Jumping Split Squat (Advanced)

• Perform the split squat explosively, jumping and switching legs mid-air for an added plyometric challenge that develops power and endurance.

5. Weighted Split Squat (Elite)

• Hold dumbbells or kettlebells in each hand while performing the split squat to add significant resistance, increasing the difficulty of the movement.

Tips for Maximum Effectiveness

✅ Keep Your Core Engaged: Focus on keeping your core tight to maintain balance and prevent leaning forward.

✅ Control the Descent: Lower yourself slowly and deliberately to maximize time under tension and build strength in the lower body.

✅ Knee Alignment: Ensure your front knee is aligned with your foot and doesn’t extend past your toes. This reduces stress on your knees and maximizes muscle activation.

✅ Drive Through the Heel: When coming back up, focus on pressing through the heel of your front foot to engage the glutes and hamstrings more effectively.

✅ Keep Your Torso Upright: Avoid excessive leaning forward. Your torso should stay vertical or slightly forward for proper form and engagement.

Common Mistakes to Avoid

❌ Letting the Knee Cave In: Don’t allow your front knee to cave inward. Keep it aligned with your foot to prevent injury and activate the correct muscles.

❌ Too Short of a Stance: Don’t place your feet too close together. Maintain a proper lunge stance with one foot in front of the other for stability.

❌ Leaning Forward: Keep your back straight and avoid bending forward at the waist. Your chest should remain upright and engaged.

❌ Overextending the Back Knee: Don’t let the back knee touch the ground too hard. It should just hover above the floor, ensuring proper form and muscle activation.

❌ Not Using the Full Range of Motion: Lower yourself all the way down to maximize the effectiveness of the movement and engage the glutes, quads, and hamstrings.