The split squat is great to include in any fitness program because it is both a safe and effective exercise. Dynamic sets split squats are often used by football players to increase speed strength, powerlifters like to perform heavy sets of low reps to improve maximum strength and MMA fighters take advantage of variations of the lift in circuit training to optimize conditioning.

Performing the split squat develops better coordination and balance while strengthening the lower body’s major muscle groups. Having this fitness exercise in your strength training routine will help you to become stronger, increase speed, build endurance and lose weight.

What’s Needed

Equipment is pretty basic when it comes to performing the split squat. When you’re at the gym, you should use a squat rack and a barbell. When you are at home, you can either use an Olympic bar or dumbbells to perform the exercise.

Using dumbbells has the advantage of assisting with grip strength as well as being a good beginning exercise for those with balance problems. Lifting with dumbbells will help to solve balance issues before moving onto the more difficult barbell squats.

How to Execute the Split Squat

The following explanation of how to properly execute the split squat is for using a barbell and a squat rack.

However, if you do not have access to a squat rack, you can use barbells instead. The only variation is that you begin from a split squat position with your front leg forward, weight on your heel and your back leg behind you, weight on the ball of your foot and your knee almost touching the ground. While holding your arms down at your sides and a dumbbell in each hand, forcefully stand straight up and then slowly lower and repeat. Switch legs after your set is complete.

The split squat exercise should be included in your strength training program once a week.

Step 1

Position yourself under the bar which is set on the squat rack. Grip the bar just beyond shoulder width and situate the bar as low as possible on your neck. Take a solid stance with both feet and lift the bar off the rack. Step away to clear the squat rack.

Step 2

From a solid standing position, take a big step backward with one leg until you land on the ball of the foot. You are now in a split position. Be sure to keep your back straight, chest forward and the weight evenly distributed between your front and back legs.

Step 3

Now, slowly lower into the squat position and stop when your knee is just off the floor. This position should form a 90° angle in both legs.

Step 4

Once you reach the split squat position, push yourself upward forcefully making sure to keep your back straight and chest forward. You should end in the standing split squat position.

Step 5

Lower yourself slowly back down and explode upward again for the determined number of repetitions. Once you’ve finished your set, switch legs and continue with the split squat exercise using the opposite legs for another set. Continue until all sets are complete from both leg positions.