Single Leg Split Squat

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Single Leg Split Squat

Instructions

Preparation

Stand facing away from bench. Extend leg back and place top of foot on bench.

Execution

Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Comments

Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Bodyweight Bulgarian Squat.
 
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Easier

Placing hand on stationary object can assist with balance. Other squatting, split squat, or lunging movements may be easier to perform.

Harder

For greater challenge, add resistance with a barbell or dumbbells or perform Self-assisted Single Leg Squats

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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