Split Squat Exercises: Tips + Videos

Split Squat Exercise: Build Strength and Improve Form Guide and Video

There are exercises that can help you build muscle mass. Others can improve your balance or coordination. Some can increase your stamina, get your blood pumping and your heart racing.

But what if there was a movement that did it all? It turns out there is: the split squat exercise.

The split squat is like a secret weapon in your training arsenal. They effectively target multiple muscle groups, are quick to master, and are simple enough to do at the gym or at home.

Ready to learn how to do these correctly? Please read on.

What is the split squat?

The split squat is a unilateral exercise designed to build lower body strength and promote balance. The split squat achieves these goals by targeting the following muscles:

• quadrilateral
• Hamstring
• calf
• gluteal muscles
• Abs (core)

Benefits of split squats

In addition to building lower body and core strength, split squats are also great for:

• Improve balance – Adding split squats to your routine can improve your balance. That’s because this exercise targets the adductors, the muscles in the middle of the thigh that stabilize the pelvis and maintain balance while walking.
• Correct muscle imbalances – Since split squats only work one leg at a time, it’s easier to identify and address strength differences between the left and right sides. If one leg feels weaker, you can isolate that side until both legs are equal.
• Improve sports performance – For anyone who plays sports, the split squat provides the ultimate cross-training opportunity. After all, many sports—including running and jumping—are one-sided. By strengthening your legs, increasing stability, and increasing flexibility, the split squat exercise can help prepare you for any activity.
• Increase physical strength – Like many exercises, split squats get your heart pumping. Doing a few sets of these unilateral squats can improve your overall fitness and help you tackle other exercises without feeling out of breath.

How to perform split squats

Because split squats require no specialized equipment, you can do them anywhere. Here’s how.

Step 1: Adjust body position

First, find a space in the gym and stand with your feet hip-width apart, facing forward. Take a large step forward, placing your heels on the ground and straightening your front legs. Allow the back leg to bend slightly.

From there, stand up straight with your arms by your sides and chest facing forward.

Step 2: Lower to the ground

When you feel stable, begin to bend your legs until your back knee almost touches the ground.

At the lowest point, your front shins should be straight up and down, with your knees aligned above you. At the same time, your back knee will be behind your hip; you should feel a stretch in your hip flexors.

Step 3: Stand up

To complete the first rep, push up from the ground, pressing your front heel into the floor. As you return to the starting point, straighten your front leg while keeping your back leg slightly bent.

Step 4: Change sides

After completing a set of split squats on one side (we recommend 10-20 reps per set), move on to the other side. Step your back leg forward and your front leg back, then repeat on the other side.

Tips and Tricks for Split Squats

Whether you’re a beginner or a pro, the guidance from our fitness experts should help you stay safe and perform at a high level when performing the split squat:

• Use a stable surface to maintain balance – The split squat is as much about balance as it is about strength, so performing the exercise with control can be challenging for beginners. If you need help staying upright, you can hold on to a chair, counter, or other sturdy surface for support. As your strength and coordination improve, you’ll be able to perform split squats without assistance.
• stand as straight as possible – You may have a natural tendency to lean forward as you lower yourself to the ground, but do your best to overcome it. By keeping your back straight, you can reap the full benefits of each split squat and Reduces the risk of spinal injury.
• Keep your back knee raised – For best results, keep your back knee from touching the ground. Keeping your knees elevated ensures there are no “down periods” during training, allowing you to get the most out of your workout. However, if you need to keep your knees on the ground between repetitions, you may find it more comfortable to place a small mat or towel on the floor.

Try Split Squat Variations

For more of a challenge, try variations of these split squat exercises.

Weighted split squat

Weighted split squats make the standard version more difficult by adding weight into the mix.

To perform this variation, follow the steps above but hold a dumbbell or kettlebell in each hand. Always keep your arms straight when raising and lowering your body.

As always, we recommend starting with a lighter weight before upgrading to more heavy-duty equipment.

Bulgarian Split Squat

If you want to make it more difficult, try the Bulgarian split squat. In this exercise, you perform a squat with your back foot on a raised surface, such as a weight bench or yoga block. Simply place the balls of your back feet on a solid surface and complete a set of squats as normal.

If the standard Bulgarian split squat still isn’t enough for you, you can also do it with weights.

Time for split squats and more

There may not be a perfect exercise, but the split squat is pretty close. By incorporating split squat exercises into your workout routine, you can build stability, endurance, and lower-body strength all at the same time.

Now, all you need is a friendly, organized place to exercise. Provided by Chuze Fitness. With convenient locations across the country, we have everything you need to perform any split squat variation, as well as any other exercise you can think of.

First, explore our membership options and find the Chuze fitness facility that’s right for you.

Source:

National Center for Biotechnology Information. Anatomy, Pelvis and Lower Limbs: Adductor Major of the Thigh. https://www.ncbi.nlm.nih.gov/books/NBK534842/

Fits perfectly. How to Perform the Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-do-a-bulgarian-split-squat-4589307

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.