Split squats are one of the best exercises for building lower body strength while also improving balance and stability. Unlike a traditional squat, a split squat allows us to train each leg individually. This can help expose and improve strength differences between sides while strengthening the quads, glutes, and muscles that help stabilize the hips and knees.
They also translate extremely well to everyday movement. Walking, running, climbing stairs, and many sports require us to produce and control force one leg at a time. Split squats allow us to train that ability in a controlled environment and they can easily be progressed from bodyweight to dumbbells or more challenging variations as you get stronger such as the barebell.
At Movement Lab we use split squats because they accomplish a lot with one simple movement. They build strength, challenge balance, and improve single leg control. They may not always be the most enjoyable exercise but they’re one almost everyone can benefit from.
How to Perform a Split Squat
Start in a staggered stance with one foot in front of the other.
From there:
- Keep your front foot planted firmly on the floor.
- Lower your body under control.
- Allow both knees to bend naturally.
- Keep your torso controlled rather than collapsing forward.
- Push through the front leg to return to the starting position.