Split Squats are part of a series of exercises for improving Olympic Weightlifting.
Target Body Part: Lower Body
- Primary Muscles: Gluteus Maximumus, Quadriceps
- Secondary Muscles: Hamstrings, Abdominals, Erector Spinae, Gastrocnemius
Equipment Needed: Barbell
Performance Points:
- Take a large step forward keeping your front leg in line with your hip. Take an additional small step backwards with the opposite leg, once again keeping back foot in line with hip.
- Turn front toe in slightly and keep back foot pointed straight forward.
- Lower into a lunge-like position by dropping your back knee down towards the floor. Stop when back knee is hovering one inch above the ground. At bottom of split squat, both knees should be bent to approximately 90 degrees.
- Keep torso upright throughout range of motion and be sure not to allow body to bend forward at the waist.IMPORTANT: Keep abdominals engaged throughout the workout, supporting the low back
Reps/Sets: Complete 2-3 sets of 5-10 repetitions on each leg. Focus on achieving a full range of motion with each leg before increasing weight.
Modifications: Variations in weight or hold dumbbells in each hand
- Beginner: Start by doing movement with body weight only and progress to barbell
- Advanced: Increase the weight on the bar.
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