How to do a Split Squat Exercise
The squat is arguably the king of all leg exercises. It works most of the major muscle groups in your body, including your hamstrings, glutes, quads, back and abs. Although it's traditionally a two-legged exercise, you can also perform the squat on just one leg. This variation is called the split squat or occasionally the Bulgarian squat.
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Instructions
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1
Find a weightlifting bench with a padded top. If you don't have one, any other object that's about as tall will work fine, but make sure it's got some sort of cushioning on it.
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2
Back up to the bench and take a step forward with one of your feet. Place the top of your rear foot's ankle on the bench.
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3
Hop forward a step or two on front foot to open up your stance. This gives you more room to descend during the actual squat.
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4
Lower your center of gravity down as far as you're comfortable going. Keep your head up and maintain good posture during the squat to get the best stretch and strengthening out of the exercise.
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5
Squeeze the large muscles of your legs and core to raise yourself out of the split squat.
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Repeat the squat for the desired number of reps. If you're holding a bunch of weight in each hand, keep your reps low to boost strength without building bulk.
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7
Switch legs and perform the squat with your other foot forward.
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Tips & Warnings
Hold dumbbells in each of your hands to add resistance to the split squat. This is a great alternative to doing a traditional squat with a barbell on your back.
Make sure your knees do not extend over your toes during the squat.
