Exercise Tutorial: Split Squat
Table of Contents
What Is a Split Squat
Split Squats are a variation of the traditional squat and are very similar to a lunge. Split Squats target the quadriceps and the glutes and can be performed using many different variations and equipment. This versatile exercise is a great option if the conventional squat is putting too much pressure on the lower back.
A popular variation of the Split Squat is the Bulgarian Split Squat. This type of Split Squat involves elevating the rearfoot on a box or bench. This reduces the support to the front foot from the rearfoot and increases the amount of stability and strength needed to perform the movement.
Overall, the Split Squat encourages muscular growth by targeting the major muscles in the lower leg and increases stability as your base of support has changed position.
How to Do a Split Squat
There are many ways that you can perform a Split Squat. If it’s your first time doing a Split Squat, we suggest doing a bodyweight Split Squat first to practice the movement pattern.
To perform the bodyweight Split Squat:
Take a step forward with the right leg only, as if you were going to do a lunge.
With your both feet planted firmly on the ground, begin to lower the body so your back knee almost touches the floor. Return to the starting position and repeat the movement on the same leg. You should only be moving vertically.
Some important cues to remember when performing the Split Squat include:
Make sure that the knee is in alignment with the toes.
Maintain a neutral spine throughout the movement.
Drive through the heel to return to the standing position.
Split Squat Muscles Worked
The Split Squat is such a great exercise because it engages multiple muscles in the lower body. These muscles include,
Split Squat Benefits
There are so many benefits to including the Split Squat in your exercise routine! These are just a few of them below:
The ultimate test of balance! This exercise can improve core strength and increase stability.
Engage the glutes, making it a great exercise for those who are looking for fuller buttocks.
Engages on the quadriceps, hamstring, and gluteus maximus, medius and minimus, thus reducing the pressure on the lower back
Increase range of motion and reduce potential imbalance of your muscles.
Split Squat Variations
Dumbbell Split Squat
Dumbbell Split Squat
Split Squat Jumps
Barbell Split Squat
Goblet Split Squat
Dumbbell Split Squat
To perform the Dumbbell Split Squat, hold your dumbbell of choice in each hand. Follow the same cues and procedure and the body weight Split Squat to execute the movement. The advantage of the Dumbbell Split Squat is that it is a great way to add a load to the exercise, which will help to increase strength and further challenge your stability.
Split Squat Jumps
Split Squat Jumps are much more dynamic than the conventional split squat. Begin standing with your feet together. Jump as high as you can. As you are in the air, begin to position your legs so that upon landing, you will be in a lunge position. When you land in a lunge position, perform a Split Squat by lowering the back knee towards the ground.
Next, drive through your heels to jump back into the air, and land in a lunge position with the opposite leg in front and behind you. Continue to alternate legs each time you land and complete the Split Squat.
You can choose to keep your hands on your hips, raise both hands above the head, or have the opposite arm to opposite leg in front of you as you perform each jump. The choice is yours!
Barbell Split Squat
The Barbell Split Squat is the Split Squat, with the addition of the barbell. Remember to position the barbell correctly on the upper back, and continue with the Split Squat as you usually would. Be sure to keep the torso upright and avoid any flexion or extension of the spine. Repeat the movement on the opposite leg.
Goblet Split Squat
The Goblet Split Squat involves holding a single dumbbell, or kettlebell close to the chest as you perform the Split Squat.
You can progress the Goblet Split Squat further by performing a Goblet Bulgarian Split Squat, which would involve elevating the back leg while you perform the Goblet Split Squat.
Split Squat vs Lunge
You may be asking yourself, what is the difference between the Split Squat and a Lunge? Indeed, the Split Squat does look like a single leg lunge. However, there is a difference between these exercises
The Lunge is considered to be a more dynamic movement that the Split Squat. This is because each time you lunge, you are taking a full step forwards with one leg, lunging, and then returning the leg to a standing position. The Split Squat is a more static exercise, where you are taking the step forwards into a lunge position, but you are not retracting the leg after you have lowered the knee. Instead, you remain in this position and repeatedly squat up and down.
Split Squat vs Bulgarian Split Squat
Often, many of us will predominately perform bilateral (double leg) movements in the gym. Sometimes, only performing bilateral movements can lead to a muscular imbalance as most of us have a dominant side of the body that tends to take over in large movements like the Split Squat.
The Bulgarian Split Squat is a unilateral movement as one leg is elevated, placing more of the load onto the front leg. Including unilateral movements into your exercise routine can help to avoid or correct any muscular imbalances that have arisen from performing bilateral movements.
