In terms of difficulty, the split squat would be a step up from the squat. With the squat, you use both legs to press the weight. With the split squat, just one leg does all the work. The split squat is a versatile thigh exercise that can be done with just your body weight, with dumbbells or even a barbell across the shoulders.
The Set-Up
- Place one foot slightly out in front of your body and the other foot behind you, up on the toes, with the heel off the floor. The back leg and foot are for balance only and should not be doing any work.
- You want your weight on the front foot – mainly on the heel.
- Keep the front knee slightly bent.
- Make sure both feet are pointing straight ahead. If the feet are angled in or out, you may experience knee pain.
- Keep your back straight and lean your body slightly forward.
Performing The Split Squat
- With your weight on the front heel, lower your body straight down towards the floor.
- Stop when your back knee is just above the floor.
- Pause slightly at the bottom.
- Then, pushing through the heel, return to the starting position.
Performance Tips
- Do not rock your body back and forth onto the back heel.
- Keeping the back heel raised up off the floor to helps put the weight on the front leg.
- Be sure to breathe in as you lower your body and breathe out as you press your weight up. Do not hold your breath.
- To help keep your balance, pick a spot on the wall in front of you and keep your eyes on that spot as your perform the exercise.
- If you need additional help maintaining your balance, hold onto a chair or some other fixed object such as a wall.
