Split Squat
Purpose/ Benefits
The purpose of this exercise is to target the major muscle groups in the lower body, such as the quads, hamstrings, and glutes. One benefit of performing this exercise is that it can be an adequate regression for individuals struggling with lunges. If you have not yet learned how to master the technique for a lunge, a split squat is the equivalent of a static lunge. The similarity in movement pattern can allow you to focus on aspects of the lunge that may be neglected.
Execution and how to perform this exercise:
To set up for this exercise:
Shoulders are packed down and away from ears
core is braced
One dumbbell in each hand
If comfortable with adding weight
Feet hip width apart
With step 1 in mind, step forward with one foot
Ensure that the rear foot is in line with the knee
Ex. If the rear foot is the left foot, ensure that the toes are pointed straight ahead and not angled outwards
Standing tall, come down until knee touches or is close to touching the ground
Ensure that each leg bends at a 90 degree angle
Push foot away from the ground until legs are fully extended
Ensure that the weight is evenly distributed in the foot by pressing the big toe, pinky toe, and heel into the ground
Perform 8 to 10 repetitions with the same leading foot and then the same amount of repetitions on the opposite leg
Perform 2 to 3 sets