Bodyweight Hand Assisted Split Squat

Instructions for proper form

Stand in a split stance, one foot forward and one foot back. Lower your body into a lunge position by bending both knees, while keeping your torso upright. Use your front leg to drive your body back up to the starting position. Make sure your front knee stays aligned with your ankle and does not go past your toes. Use your hands for support by placing them on an elevated surface, like a chair or bench, to help maintain balance and ensure good form.

Common mistakes to avoid

Avoid leaning too far forward, which can strain your lower back. Do not let your front knee extend beyond your toes, as this can lead to knee injuries. Ensure that both knees are bending and that your back knee is lowered towards the ground without allowing your hips to drop significantly.

Benefits

Specific benefits of the exercise

The Bodyweight Hand Assisted Split Squat specifically targets the quadriceps while also engaging the glutes and hamstrings. It improves lower body strength, balance, and stability without putting excessive strain on the joints.

Expected results and timeframe

With consistent practice, individuals can expect increased quadriceps strength and improved balance within 4-6 weeks. Muscle tone and endurance will also develop with regular training..

Who this exercise is best for

This exercise is ideal for beginners, individuals recovering from lower body injuries, and those looking to enhance their bodyweight training. It can also benefit people needing to improve their balance and stability.

Scientific studies supporting its effectiveness

Various studies highlight the benefits of lower body training on functional balance and muscle strength. Research indicates that split squats specifically can enhance lower body strength and stability, which is crucial for daily activities and injury prevention.

Variations

Beginner modifications

To simplify the exercise, beginners can perform the split squat without hand assistance or simply reduce the range of motion by not lowering as deeply. Alternatively, they can perform the squat with their back knee resting on the floor.

Advanced progressions

Advanced variations can include adding weights such as dumbbells or a weighted vest, performing the movement on an unstable surface (like a balance pad), or incorporating a jump to create a split squat jump for added intensity.

Integrations

Complementary exercises

Complementary exercises include bodyweight squats, lunges, and step-ups, as they all help to develop similar muscle groups and balance.

Super set recommendations

Super set this exercise with seated leg extensions or calf raises for a focused lower body workout that enhances quadriceps strength while working the calves.

Sample workout routines

A sample workout could include: 3 sets of Bodyweight Hand Assisted Split Squats (10-15 reps per leg), followed by 3 sets of Lunges (10-15 reps per leg), and finishing with a 3-set round of Bodyweight Squats (12-15 reps).

Exercise combinations

Combine with strength exercises such as push-ups or pull-ups for a full-body workout. Pairing lower body and upper body exercises maximizes efficiency and maintains tempo.

Best time to do this exercise in your workout

The Bodyweight Hand Assisted Split Squat is best performed in the strength portion of your workout when your muscles are warmed up but still fresh, ideally following a dynamic warm-up and before moving on to heavier lifts.