Exercise of the Week: The Split Squat

No matter what your goal is, single leg exercises may be your best friend.

Look better? Check. Single leg exercises help build the muscle that provides definition, and will definitely get your heart rate up too, so there are more calories burned.

Feel better? Check. These exercises are way more back-friendly than your traditional loaded squats and deadlifts, since much less weight is required to get the same sort of challenge. Anything that is automatically less of an injury risk is a good choice! The greater muscle mass and the cardio effect mentioned above also have positive effects on your metabolism and other health markers like blood pressure and blood sugar control.

Perform better? Check. Performance can mean a successful 100-yard punt return, or the ability to get through daily life more easily and efficiently. Single leg training boosts leg strength, core control, balance, and stamina if done correctly. These exercises are also about a functional as you can get – every time you take a step, you’re doing single leg work.

There are a slew of single leg exercises out there, some more challenging than others. I LOVE the split squat – it’s a great single leg starter, but can be made as challenging as you like with the addition of extra weight. The exercise effect is similar to a lunge, but because there is no step involved with the split squat, balance is somewhat easier and you can focus more on your technique. Which you definitely want to do – always and no matter what.

Exercise type: Strength building

What it does: Creates strength in the glutes (butt) and quads (front of thigh) while building/maintaining a core training effect.

How to:

– From standing, take a big step behind you (enough that you have room to move when you squat, but aren’t feeling too stretched out – you may need to adjust a few times).
– Feel should be hip width, toes pointed forward.
– Keep your body weight balanced between your feet or slightly towards your front heel, and your torso upright. Drop the back knee down towards the ground.
– Stop the back knee a few inches from the ground. Don’t slam your knee down. Your front and back knee should both be bent to about 90 degrees (as pictured).
– Push through your front heel (and a little through your back leg) to return to start position
– Your torso should remain upright through the whole movement, and your front knee should stay about in line with your ankle.
– Keep tummy and pelvic floor tight as you move.

You should feel: Work through your front leg (especially quad and glute) and a tight core throughout the movement. You should not feel any knee pain – if you do, stop the exercise, and get a coach or trainer to check your technique.

 

Disclaimer: This does not constitute medical advice, and not all exercises may be suitable for all people. Please consult your health care professional if you are unsure whether these exercises are right for you. If these exercises increase pain or any other symptoms, please stop immediately and consult your health care professional. For best results, get your doctor, physical therapist, and personal trainer/exercise coach talking for a united approach – as well as your chiropractor and massage therapist if you see these. To find out who I refer to in the Alexandria area or the rest of Northern Virginia, please get in touch.