Split Squats: Video Tutorial & Exercise Guide
| Workout | Split Squats |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Hamstrings |
| Equipment Required | None (Optional: Dumbbells for extra challenge) |
| Force Type | Bodyweight |
| Mechanics | Compound |
| Exercise Type | Lower Body Strength |
| Difficulty | Beginner |
Split Squats: Video Tutorial & Exercise Guide
Secondary Muscles Group
Split Squats: Step-by-Step Guide
- Step 1: Stand in a staggered stance, placing your right foot forward and left foot back. Keep a comfortable distance between your feet for stability. Keep your chest lifted, shoulders relaxed, and engage your core. This is your starting position.
- Step 2: Lower your body by bending both knees. Keep your torso upright and let your back knee move down toward the floor. Focus on keeping control as you move.
- Step 3: Go down until your front thigh is almost parallel to the floor, and your back knee hovers just above the ground. Check that your front knee stays in line with your ankle to protect your joints.
- Step 4: Press through your front heel and push yourself back up to the starting position. Feel your quads and glutes working as you rise.
- Step 5: Complete your reps on your right leg, then switch to your left leg. Set your stance, lower down, and focus on the same form as you work your left side.
Split Squats: Overview
Split Squats help build lower body strength by targeting your quads, glutes, and hamstrings. This exercise also improves balance and stability because you work each leg individually. Split Squats are perfect for building muscle activation and control in the lower body, making them ideal for beginners and advanced athletes alike.
Split Squats: Benefits
Split Squats focus on strengthening the quads, glutes, and hamstrings, giving you better balance and stability. This exercise helps you improve coordination and build muscle evenly on both sides. Adding Split Squats to your workout enhances your mobility, balance, and overall lower body power.
Split Squats: Pro Tips & Advanced Techniques
- Stay Balanced: Keep your core tight and your torso upright. This keeps you stable and improves your control.
- Push Through the Front Heel: Focus on pressing through your front heel as you rise. This helps activate your glutes and keeps your movement safe for your knees.
- Add Dumbbells for More Intensity: Once you feel comfortable, hold a dumbbell in each hand to increase resistance.
- Control Your Breathing: Inhale as you lower and exhale as you push back up. Controlled breathing helps you stay steady and focused.
Split Squats: Progression Plan
Beginner
Intermediate
Advanced
Split Squats: Frequently Asked Questions (FAQs)
What muscles do Split Squats work?
+Split Squats target the quads, glutes, and hamstrings, building strength and stability in your lower body.
Can I add Split Squats to any workout?
+Yes! Split Squats fit well into any leg or full-body workout, adding balance and strength to your routine.
Will Split Squats help improve my balance?
+Definitely. Split Squats challenge your balance and build stability by working one leg at a time.
Definitely. Split Squats challenge your balance and build stability by working one leg at a time.
+Include Split Squats in your routine 2-3 times a week, especially on lower body days.
What mistakes should I avoid?
+Avoid letting your front knee pass your toes. Keep your core engaged, your torso upright, and focus on pressing through your front heel to stay safe and maximize muscle engagement.
