Bodyweight Split Squat

Instructions for proper form

Begin in a standing position with your feet hip-width apart. Step one foot back into a lunge position, keeping your front knee aligned over your ankle. Lower your body until your back knee nearly touches the floor while keeping your torso upright and core engaged. Push through your front heel to return to the starting position, ensuring your knees do not cave inward. Repeat for the desired reps and switch legs.

Common mistakes to avoid

Avoid leaning too far forward, allowing your knee to extend beyond your toes, and not keeping your core engaged. Ensure your back knee comes directly down toward the ground rather than moving forward.

Benefits

Specific benefits of the exercise

The split squat helps to strengthen the quadriceps, improve balance, increase flexibility in the hips, and enhance overall lower body strength.

Expected results and timeframe

With consistency, you can expect to see increased quadriceps strength and better balance in 4-6 weeks. Improvements in flexibility may also be noticeable within this timeframe..

Who this exercise is best for

This exercise is particularly beneficial for beginners, athletes looking to enhance lower body strength, individuals recovering from lower body injuries, and anyone needing to improve balance and stability.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like the split squat effectively engage multiple muscle groups, and enhance strength and stability, particularly in functional movements and athletic performance.

Variations

Beginner modifications

If needed, perform the split squat with your back foot elevated on a low surface like a step for added support, or use a stability aid like a wall or chair to assist with balance.

Advanced progressions

To progress, add weights in the form of a dumbbell or kettlebell held at your sides, or perform the exercise as a jump split squat to increase power and explosiveness.

Integrations

Complementary exercises

Complement this exercise with movements like lunges, squats, and step-ups to further develop lower body strength.

Super set recommendations

Super set with exercises targeting the glutes or hamstrings, such as glute bridges or Romanian deadlifts, to maximize lower body engagement and strength.

Sample workout routines

Include the split squat in a lower body workout routine such as: 1) 3 sets of 10-12 split squats, 2) 3 sets of 10-15 squats, and 3) 3 sets of 10-12 calf raises.

Exercise combinations

Combine split squats with upper body exercises like push-ups or bent-over rows to create a full-body workout.

Best time to do this exercise in your workout

Best performed during the lower body section of your workout, either after a warm-up or following compound movements like squats.