Split Squat

Split Squat

Classification

Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push

Instructions

Preparation

Stand with hands on hips. Position feet far apart; one foot forward and other foot behind.

Execution

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

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.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Easier

Movement can be made easier by holding onto rails or back of chairs to each side.

Harder

For greater intensity, perform Lunges or Split Squat. Exercise can also be made more challenging with additional weight.


Exercise Directory | Workout Templates

Related Articles


// Start SFCHANGE1 - ExRx app pre-release email prompt 11/3/2018 // SFCHANGE1 Uncomment this so custom JS loads from Fruitful theme // End SFCHANGE1 - ExRx app pre-release email prompt 11/3/2018