Split Squat: Form, Muscles Worked, Mistakes, and Variations

How to do a proper split squat?

The split squat is a foundational unilateral leg exercise that effectively builds lower body strength, improves balance, and addresses muscular imbalances by training each leg independently with a controlled, staggered stance.

What is a Split Squat?

The split squat is a single-leg dominant exercise where one foot is positioned forward and the other is staggered behind, allowing for a deep, controlled descent. Unlike a lunge, which involves a dynamic step, the split squat begins and ends in a stationary, split stance, emphasizing stability and strength through a full range of motion. This unilateral training approach is crucial for developing robust, balanced leg strength, enhancing athletic performance, and preventing injuries by ensuring both sides of the body are equally strong.

Muscles Worked

The split squat is a comprehensive lower body exercise, engaging multiple muscle groups:

• Primary Movers:
  • Quadriceps (front leg): Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius are heavily recruited to extend the knee.
  • Gluteus Maximus (front leg): Plays a significant role in hip extension and driving out of the bottom of the squat.
  • Gluteus Medius & Minimus (front leg): Essential for hip stabilization and preventing valgus collapse of the knee.
• Stabilizers:
  • Hamstrings (front leg): Assist in knee flexion and hip extension, and help stabilize the knee joint.
  • Adductors (front leg): Contribute to hip stability and adduction.
  • Core Muscles (abdominals, obliques, erector spinae): Crucial for maintaining an upright torso and overall spinal stability.
  • Calves (front leg): Provide ankle stability.

Step-by-Step Guide to Proper Split Squat Form

Mastering the split squat requires attention to detail. Follow these steps for optimal execution:

• Starting Position:
  • Begin standing tall with your feet hip-width apart.
  • Take a controlled step forward with one leg, establishing a long, stable split stance. Both feet should be pointing straight ahead.
  • Ensure there's enough distance between your front and back foot so that when you descend, both knees can form approximately 90-degree angles. A good rule of thumb is to have your front shin perpendicular to the floor at the bottom.
  • Your back foot should be on the ball of your foot, with the heel lifted.
  • Maintain an upright torso, chest proud, shoulders back and down, and core engaged. Look straight ahead.
• The Descent:
  • Inhale deeply.
  • Initiate the movement by lowering your hips straight down towards the floor. Think about dropping your back knee towards the ground, rather than leaning forward.
  • Allow both knees to bend simultaneously. The front knee should track directly over your mid-foot, ideally not extending significantly past your toes, but more importantly, it should not collapse inward or outward.
  • Your front shin should remain relatively vertical.
  • Descend until your front thigh is parallel to the floor, or slightly below, and your back knee hovers just an inch or two above the ground. Maintain an upright torso throughout the movement.
• The Ascent:
  • Exhale as you drive powerfully through the heel and mid-foot of your front leg.
  • Extend both your hips and knee simultaneously to return to the starting split stance.
  • Avoid pushing off excessively with your back foot; the primary effort should come from the front leg.
  • Maintain core engagement and an upright posture.
• Key Cues:
  • "Knee over ankle": Ensures the front shin remains mostly vertical.
  • "Back knee to the floor": Helps guide a straight downward path.
  • "Chest up, shoulders back": Maintains good spinal alignment.
  • "Drive through the front heel": Emphasizes glute and quad activation.
  • "Hips square": Prevents excessive rotation and promotes stability.

Common Mistakes to Avoid

• Excessive Forward Knee Travel: Allowing the front knee to push too far past the toes can place undue stress on the knee joint. Focus on pushing the hips back slightly and keeping the front shin vertical.
• Rounding the Back: A weak core or poor posture can lead to a rounded upper or lower back, increasing injury risk. Keep your chest up and core tight.
• Narrow Stance: A stance that's too narrow (feet in a straight line) will compromise balance. Ensure your feet are hip-width apart in your split stance.
• Lack of Depth: Not descending far enough limits the range of motion and the effectiveness of the exercise. Aim for your front thigh to be parallel to the floor.
• Pushing Off the Back Foot: While the back foot provides some stability, the primary work should be done by the front leg. Avoid using the back leg to "spring" yourself up.
• Knee Valgus Collapse: Allowing the front knee to cave inward during the descent or ascent. Actively push your knee slightly outward to track over your mid-foot, engaging your glute medius.

Variations and Progressions

Once you've mastered the bodyweight split squat, you can progress the exercise:

• Bodyweight Split Squat: The foundational movement for learning proper form.
• Dumbbell/Kettlebell Split Squat: Hold dumbbells or kettlebells in each hand, or a single weight in a goblet position, to add external resistance.
• Barbell Split Squat: For more advanced lifters, a barbell can be placed across the upper back, similar to a back squat, significantly increasing the load.
• Bulgarian Split Squat: Elevating the back foot onto a bench or box increases the range of motion and places a greater demand on the front leg, significantly challenging balance and strength.
• Plyometric Split Squat (Jumping Split Squat): Incorporates an explosive jump at the top of the movement, enhancing power and athleticism.

Programming Considerations

• Reps and Sets: For strength and hypertrophy, typically aim for 3-4 sets of 6-12 repetitions per leg. For endurance, higher reps (12-20) may be used.
• Placement in a Workout: Split squats can be performed early in a workout as a primary strength movement or later as an accessory exercise, depending on your training goals and the overall structure of your leg day.
• Unilateral vs. Bilateral Training: Incorporating unilateral exercises like the split squat alongside bilateral movements (e.g., back squats, deadlifts) ensures comprehensive lower body development, addressing imbalances and enhancing functional strength.

Conclusion

The split squat is an incredibly valuable exercise for anyone looking to build strong, balanced, and functional lower body strength. By meticulously focusing on proper form, understanding the muscles involved, and progressively adding resistance, you can unlock the full potential of this powerful movement. Integrate the split squat into your routine and experience enhanced stability, improved muscle symmetry, and a stronger foundation for all your athletic endeavors.