Split Squat

ExRx.net > Exercises > Directory > Glute > Exercise

Split Squat

Instructions

Preparation

Stand with hands on hips. Position feet far apart; one foot forward and other foot behind.

Execution

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.
 
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Easier

Movement can be made easier by holding onto rails or backs of chairs to each side.

Harder

For greater intensity perform Lunges or Split Squat. Exercise can also be made more challenging with additional weight.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Main Menu | Exercise & Muscle Directory | Workout Templates