Functional Strength:
Split squats are exceptional at building functional single leg strength that is transferable to real life and athletics. Since both feet are not under the hips during the exercise, it requires more stabilization and balance to execute. Most of the fundamental movements that athletes will perform, such as jumping, cutting, accelerating and decelerating are done on one leg, so they have great carry-over in this regard. Perhaps most importantly, they mimic the basic locomotive pattern and build specific strength for sprinting, the most prized skill of all.
Injury Prevention:
Single leg training allows an athlete to take advantage of the so-called bilateral deficit and load a single leg to a greater degree than it could be loaded using two legs. This type of training puts a greater emphasis on the targeted muscles, but also promotes greater activation of stabilizers and increases the involvement of the posterior chain. A lack of single leg strength and stability has often been associated with injuries to the hips, knees and back, so the inclusion of exercises like split squats can go a long way in countering this threat.
Less Spinal Loading:
Split squats are excellent at sparing the spine. Unlike back or front squats, split squats do not directly load or compress the spine, since almost all versions feature hand-held resistance. Even as loads go up, there is little risk of incurring a back injury, as spinal position is rarely the limiting factor. Therefore, split squats have an excellent risk to reward ratio.
Easy to Learn:
It is extremely easy to get an athlete off and running on a split squat. In my experience, most athletes can perform one relatively well after simple instructions, and can be loaded almost immediately with a light to moderate resistance. Split squats generally have a very quick payoff, and are a great tool if you do not have a long offseason to prepare.
Versatility:
Few lower body exercises offer an athlete as much versatility in all areas as split squats do. There are endless variations that can continue to provide progressive challenges to beginners and advanced athletes alike. Split squats are also highly adaptable and remain effective across a wide range of equipment scenarios. They can be worked into programs using bodyweight, DB's, KB's, barbells, single leg squat bars, bands, ultimate sandbags, and many other pieces of equipment out there. Additionally, they can be loaded in a much more flexible and complimentary way than most exercises. It is very easy to add a weight vest, chain, or sandbag alongside hand-held resistance, providing a unique challenge to athletes in their training.
With this in mind, here are the basics and 5 split squat versions to try:
Basic Split Squat Set-Up & Execution:
- Start in a split stance with your right foot in front and your left foot behind
- The back foot should be on the ball of the foot
- Bend both knees and lower your center of gravity down towards the floor
- The torso will lean forward slightly but remain mostly upright throughout
- When the back knee is near the floor, reverse directions and return to the start position
Goblet (Beginner) or 2-DB Split Squat: (Beginner-Intermediate)
- Hold a DB or KB with both Hands at chest level, or one DB or KB in each hand at your sides
- Follow instructions above
Split Squat with Single Leg Squat Bar: (Intermediate- Advanced)
- This version is the best for using the greatest overall load, as the bar is designed specifically to accommodate this lift
- Load the bar evenly on the floor or a rack
- Grip the handles tightly, stand up and assume a split stance
- Follow instructions above
Bulgarian Split Squat: (Intermediate- Advanced)
- Hold one DB or KB in each hand at your sides
- Start in a split stance with your right foot in front and your left foot behind
- The back foot should rest comfortably on a bench, box, or single-leg squat stand
- Follow the remaining instructions above
2-KB Rack Position Split Squat: (Advanced)
- Bring two KB's up to chest level
- The wrists should be straight and the forearms angled in from the torso towards the chin
- The arms should be squeezed in towards the body and held there throughout
- The hands remain close together throughout
- The mass of the KB's are supported by the chest and shoulders
- Follow instructions above
2-KB Offset Split Squat: (Advanced)
- Bring one KB up to chest level on your right side (right leg back)
- The right wrist should be straight and the forearm angled in from the torso towards the chin
- The right arm should be squeezed in towards the body and held there throughout
- The mass of the KB is supported by the right chest and shoulder
- Hold the other KB by your left side (left leg forward)
- Follow remaining instructions above