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Split Squat - Instructions, Variations & Alternatives

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Muscles involved

  • Glutes
  • Quadriceps
  • Abductors
  • Adductors
  • Hamstrings

Also known as

  • Single Leg Squat
  • Static Lunge

How to perform

Split Squat - Starting position

Split Squat - Starting position

Split Squat - Muscle Under Tension

Split Squat - Muscle Under Tension

  1. Set up & Starting position (standing)
    Start in a lunge position: take a step forward, place your front foot flat on the floor and raise the heel of your back foot.

  2. Eccentric phase
    Keeping your torso straight, lower your body by bending your legs until your back knee almost touches the floor and your front thigh is roughly parallel to the floor.

  3. Isometric hold (optional) - Pause for a moment keeping your upper body braced and tension in your legs.

  4. Concentric phase
    Push through both legs to reverse the motion and return to the start position. Repeat to complete all repson one leg, then switch to the other.

Exercise Alternatives