How to do a Split Squat


    First, what is a Split Squat? A Split Squat is similar to the Bulgarian Split Squat but without the elevation of the backwards foot.

    Squats are one of the best compound exercise movements you can do (and while at home). As the name suggests, the split squat is a single leg squat variation. It uses a lot of the same muscles as the traditional squat, but places a significant amount of tension on the abdominal muscles.

    This adds the overall benefit of functional strength. Unilateral exercises like this will also aid your balance. 

    This is similar to the Bulgarian split squat, but without the elevation of the backwards foot.

    How to do Split Squats

    1. Stand with your feet shoulder width apart and your core engaged. 
    2. Step one foot forward, as you would with a lunge. If you struggle with balance have a slightly wider stance. Your back heel will be off the ground. 
    3. Keep an upright stance and slowly bend both your knees. 
    4. Lower until your front thigh is parallel with the ground. Pause for a few seconds. 
    5. To return to the start position, drive up through your front heel. You will remain in the lunge position throughout the reps. 
    6. Repeat for the desired reps and repeat on the following leg. 

    Muscles Used

    The primary muscles used are the quadriceps and the glutes (maximus, medius and minimus). The hamstrings are also activated to a lesser degree.

    To make the exercise more quad focused, keep your chest high and feet closer together. The shorter your step the more you will utilise your quads. 

    To make the exercise more glute focused, lean forward more and take a wider lunge. Also activating your glutes beforehand can help. This can be done with exercises like crab walks

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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