Split Squat

Split squats are a harder variation of the regular squat. This exercise works the lower body, and also improves core strength, balance, and coordination.

Unlike most lower body moves, split squats are a unilateral exercise, which means that you work each leg separately. This helps to find and fix muscle imbalances and also develops single leg strength, which in turn can improve athletic performance and make everyday activities easier that rely on unilateral leg movements (e.g. taking the stairs, running, or cycling).

Split squats versus lunges. Split squats and lunges look similar, but work the lower body differently. In split squats your feet remain stationary, while lunges involve stepping forward. Split squats are better at building strength; lunges are more effective for improving stability and balance.

How to Do a
Split Squat

Starting position: Stand with your feet hip-width apart. Take one step forward so that one foot is in front of the other. You should be in a staggered stance, like in the lunge position.

• Maintaining an upright torso, bend your knees until your front thigh is parallel with the floor and your back knee almost touches the ground. 
• Push through your front foot and stand back up to the starting position. 

Breath: Inhale as you lower your body, exhale as you return to standing.

To maintain your balance, keep you feet about hip-width apart. You should feel like you’re standing on train tracks – not a tightrope.

Avoid bouncing as you do this exercise, keep your shoulders back, and do not allow your front knee to travel further forward than your foot.

Variations: You can make split squats more challenging by adding weight such as dumbbells.