Split squat benefits: Build stronger legs, better balance
When most people think of squats, they think of the traditional squat. However, there is a squat variation that might do even more for your strength and mobility – split squats.
Split squats are a unilateral exercise that helps make your leg muscles strong and toned. When you do split squats, you work on important leg muscles like your quads, hamstrings and glutes, providing you with powerful and shapely legs.
What is a split squat?
The split squat is a lower-body exercise that’s a mix between the squat and the lunge. Your feet stay in one place like a squat, but your legs are in a split stance like a lunge.
The split squat is sometimes called a single-leg squat. However, do not confuse it with a pistol squat where one leg floats off the ground or a lunge where one leg moves during the exercise. A split squat keeps both feet planted on the ground through the entire movement.
- To do the split squat, start from a standing position with your feet under your hips.
- Take a long step back as if performing a lunge.
- Keep your back heel lifted, with your weight on the ball of your foot. All ten toes face forward.
- Now that you’re in a split stance, keep your torso upright with your shoulders over your hips.
- Bend both knees to slowly lower your hips to the ground until your back knee almost touches the floor.
- Maintain an upright, neutral spine as you lift and lower.
- If you notice your front knee extending forward past your front toes, take a shorter stance.
Tip: Complete all your reps on one leg before switching to the other leg and repeating.
The split squat can be performed with body weight, resistance bands or free weights and is probably the most functional squat exercise you can do.
Fitness accessories to challenge your split squats
Tools to help you add resistance to your split squats.
Muscles worked in split squats
Lunges are unilateral exercises that work multiple muscle groups in the lower body. The muscles worked in split squats:
Quadriceps
The quadriceps are the muscles on the front of the thigh above the knee.
They are commonly called the quads, for short. They are composed of four muscles: the rectus femoris, the vastus intermedius, the vastus medialis, and the vastus lateralis.
These muscles are responsible for flexing the leg at the knee joint and are important for walking, standing and jumping.
Glutes
The glutes are the muscles more commonly referred to as the butt muscles. They are the largest muscles in the body and are composed of muscles including the gluteus minimus, gluteus maximus and gluteus medius.
The glute muscles are crucial in providing the body stability and balance. They are also important in various movements such as running and jumping.
Secondary muscles include hamstrings, adductors and calves.
Benefits of split squats
Improves leg strength and muscle building
Split squats are an excellent exercise that helps make your leg muscles strong and toned. When you do split squats, you work on muscles like your quads (the big muscles in the front of your thighs), hamstrings (muscles in the back of your thighs), and glutes (the muscles in your butt).
These exercises are like a workout for your legs and can make them stronger and more defined. So, if you want to have powerful and shapely legs, split squats are a great choice. They can help you build up the strength and tone in your leg muscles, making you feel more confident and ready for all sorts of activities.
Improves flexibility and mobility
When you practice split squats, you’re not only making your legs strong but also helping them become more flexible. As you lower your body in a split squat, your hips and ankles have to move in different directions, and this movement helps your muscles and joints become more supple.
Think of it like doing stretches for your legs while you exercise. When your hips and ankles are flexible, it becomes easier to move your legs and body in all sorts of ways. This flexibility can make everyday activities like bending down to tie your shoes or reaching for something on a high shelf feel more comfortable.
Improves balance and core strength
Split squats are not just about making your legs strong; they also help you become better at balancing and moving your body smoothly. When you do split squats, you practice keeping your balance because you have to stand on one leg while lowering your body.
This exercise makes your muscles learn how to work together to keep you steady. This improved balance is like having a superpower that can help you in everyday life. It can make activities like walking, running, or even playing sports much easier and safer.
Improves muscular imbalances
The split squat is a unilateral exercise and a great way to address lower body muscle imbalances.
Split squats improve muscular imbalances by isolating each leg and working it independently. This allows you to focus on any weaker or less developed muscles and bring them up to par.
For example, if you have a dominant leg, you may find that your weaker leg is not working as hard during bilateral exercises, such as back squats. Split squats allow you to train each leg individually, so you can ensure that both legs are getting a fair workout.
Reduces stress on spine
The back squat is a great exercise, but it does place stress on your spine. The split squat reduces the risk of injury by keeping excessive loads off the lower back.
They shift the weight from the spine to the legs. When you perform a split squat, your front leg supports most of the weight of your body. This takes the pressure off of your spine, which can help to reduce pain and discomfort.
Enhances sports performance
Athletes are forever bearing partial or full weight on one leg. Whether you’re jumping off one leg, landing on one leg, or balancing and pivoting on one leg, strength and balance lead to speed, ease of movement, and less risk of injury. The split squat builds the foundation for improved athletic performance.
Variations
Your strength training program should include different variations of the split squat to improve your lower body strength. The elevated surface can be used for your front foot or your back foot.
Front foot elevated split squat
