The split squat is an unilateral exercise that require an athlete to exercise with one leg at a time. Many exercises, such as back squats, require the athlete to use their dominant leg to compensate for their weaker leg. However, split squats dont allow for the athlete to compensate for any leg weakness because each leg must function independantly during the exercise.
Split squats, therefore, are an effective exercise to diagnose imbalances in each leg. Additionally, split squats are an effective exercise to develop the strength of the quadriceps, glutes, hamstrings, and calves. The quadriceps muscles performs approximately forty percent of the work during a split squat exercise.
Split Squats: Muscles, Benefits and How to Do Them
Furthermore, the glutes muscles performs approximately thirty percent of the work during a split squat exercise. The hamstrings and calves muscles provides stability during a split squat exercise. Finally, the core muscles prevents the athlete from rotating there body during a split squat exercise.
Because split squats require a certain level of strength and integrity from each leg, split squats improve an athlete’s sprinting and jumping ability. Additionally, because split squats improve an athlete’s balance and correct any imbalances in strength between each leg, split squats also provide benefits for injury prevention. Split squats come in several variation.
For instance, static split squats involve keeping the athlete’s feet in place on the ground but allow the athlete to use a barbell to increase the strength of each leg. Furthermore, Bulgarian split squats involve placing an athlete’s rear foot on a bench to increase the range of motion of the leg and activate the glute muscles of that leg. Walking lunges are split squats that require an athlete to take dynamic steps to the next position.
Finally, deficit split squats involve placing the athlete’s foot on a platform to increase the stretch of the hip flexor. Each variation of the split squat exercise serves a different purpose for athletes. Therefore, an athlete should choose the variation of the split squat exercise that best correlates to their goals with there lower body strength.
An athlete can use strength standards to determine the weight that an athlete should lift during split squat exercises. For instance, an athlete weighing 165 pounds can use weights between their body weight for novice athletes and one-and-a-half times their body weight for elite athletes. For females that weigh the same amount, the weights should be seventy percent of the weights that males of similar body weight can lift.
Additionally, using dumbbells will result in lifting less weight because of the need to stabilize the grip of both dumbbells. However, athletes of any level should use these strength standards to ensure that they are neither lifting too little weight nor too much weight with each split squat exercise. A split squat exercise program should include certain component that allow an athlete to develop the strength of their muscles.
For instance, if the athlete desires to increase there strength with their lower body muscles, they should perform four to five sets of three to six repetitions of the split squat exercise using eighty to ninety percent of the weight that can be performed five times. If an athlete desires to increase the size of their lower body muscles, they should perform eight to twelve repetitions of the split squat exercise using sixty-five to seventy-five percent of their one rep maximum. Furthermore, the tempo for each set of split squats should take two seconds to descend to the bottom of the movement but quickly ascent to the standing position.
Finally, beginners should start with bodyweight splits because they are just beginning to learn the proper technique of performing split squats. An athlete should use proper form when performing split squats to avoid injury. An athlete should start in a tall posture with their core muscles braced and their shoulders pulled back.
An athlete should take a stride of two to three feet with the front leg and ensure that the front foot is flat on the floor. An athlete should slowly descend until the angle of the front knee reaches ninety degrees. At this point, the rear foot should remain hovering just above the floor.
An athlete should then drive their front heel upward and squeeze their glutes at the top of the split squat exercise. An athlete should avoid leaning too far forward because it will turn their split squat into a different lower body movement. Additionally, any stance that is too narrow will prevent an athlete from performing a full range of motion with their legs.
Split squats provide several benefits to the body. First, split squats place less load on the spine than exercises like back squats. Therefore, split squats are beneficial for those who experience back fatigue.
Additionally, split squats increase the mobility of the hips and the balance of the athletes body. Finally, an athlete can use different types of equipment during split squats, such as barbells, dumbbells, and kettlebells. Furthermore, athletes should track the weight that they lift during split squats each week.
Athletes should increase the weight that they lift by five pounds each week when they perform the repetitions required to complete a split squat at a specific rep max easy.
