Benefits of the split squat
You might think the split squat looks a lot like a lunge. In fact, the exercises are pretty similar, but they do have their differences.
The split squat focuses on one leg at a time rather than working both. If you have a muscular imbalance in the legs, you can more easily target and address it.
The split squat also has several variants that let you target slightly different muscle groups and increase your range of motion.
The exercise will build strength and mobility in the muscles supporting the hip and knee (glutes, quads, core, and hamstrings), making it a good rehab exercise following a knee injury or surgery.
How to do the split squat
You will need a step, bench, or similar elevated surface to perform this exercise.
- Stand with your feet spread hip-width apart.
- Reach back with the foot of the leg not being exercised and place it on the step. From this position, the lead leg will bear most of your weight.
- From the described position, squat down with your front leg until the knee is bent at 90 degrees. Pause briefly at the bottom of the motion before slowly returning to the starting position. Perform both the upward and downward movements in a controlled fashion.
- Relax and repeat as your ability allows.
Variants to try
Suspension split squat, where you place your back foot into a TRX strap or gymnastics ring to work your stabilisers better and improve your balance.
Weighted split squat, where you hold 2 dumbbells by your sides or a barbell to your chest to increase the pressure on your muscles.
Support your split squats with a knee brace
GenuTrain Knee Brace
When introduced early and worn consistently, Bauerfeind’s GenuTrain Knee Brace provides beneficial compression and support that help to control pain and manage the stresses that can aggravate an injury.
- Compression reduces the rate of muscle fatigue
- It improves your awareness of how your body moves throughout the squat
- And it helps protect the knee joint from harm
