Split Squats

The Split Squat is an effective exercise that focuses on strengthening the quadriceps , glutes and core muscles . The exercise also improves balance and flexibility, making it a great addition to any exercise routine.

Correct Technique

Follow these steps to perform a Split Squat correctly:

1. Stand with your feet hip-width apart, and take a long step backwards with one leg, so that you are in a lunge position.
2. Engage your core and keep your torso upright.
3. Lower your hips in a controlled manner toward the ground, so that the knee of the back leg approaches the floor, while the front leg forms a 90-degree angle.
4. Push through the heel of the front leg to return to the starting position.
5. Complete all repetitions on one side before switching to the other leg.

Common Errors

Avoid these mistakes to maximize results and prevent injury:

• Collapsing Knee: Make sure the knee of the front leg stays in line with the toes throughout the movement.
• Rounding the back: Keep your back straight and avoid leaning forward.
• Improper weight distribution: Make sure the weight is kept on the heel of the front leg to activate the muscles correctly.

Modifications and Variations

Try these variations of the Split Squat to adapt the exercise to your level:

• Beginners: Perform the exercise without weights to focus on balance and form.
• Advanced: Use dumbbells or a barbell for extra resistance, or place your back foot on a riser to perform a Bulgarian Split Squat.

Repetitions and Sets

Recommended repetitions based on your fitness level:

• Beginner: 3 sets of 8-10 repetitions per leg.
• Intermediate: 3 sets of 10-12 repetitions with light to moderate weight.
• Advanced: 4 sets of 12-15 repetitions with heavier weights.