Description

Split squats are a unilateral lower-body exercise that targets the quadriceps, glutes, and hamstrings.

Starting Position

Stand with one foot forward and one foot back in a staggered stance, with your chest up and shoulders back.

Technical Execution

Lower your back knee towards the ground while keeping your front knee in line with your ankle, then push back up to the starting position.

Range of Motion

Lower down until your front thigh is parallel to the ground, ensuring a full range of motion for optimal muscle engagement.

Variations

Variations include adding dumbbells or a barbell for added resistance, performing the exercise on an unstable surface like a Bosu ball, or incorporating plyometric jumps.

Common Mistakes

Common mistakes include leaning too far forward, not maintaining proper balance, and using excessive momentum.

Practical Advice

Focus on keeping your torso upright, engage your core for stability, and ensure proper alignment of the front knee over the ankle.

Additional Notes

It's important to start with body weight before adding external resistance and to perform the exercise with control and stability.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles