Exercise Library
Split Squat
Place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance.
Bend both knees to move down until the back knee lightly contacts the floor. Keep the trunk upright and allow yourself to shift very slightly toward the front leg naturally, but keep the front shin approximately vertical in the bottom.
Reverse the motion until the front knee is approximately straight.
Notes
The length of the split can be adjusted to obtain somewhat different effects. The farther forward the front foot, the more the exercise will rely on the posterior chain and stretch the rear hip flexors; the farther back the front foot, the more the exercise will rely on the quads. However, if using the exercise specifically to strengthen the receiving position of the split jerk, the stance should be identical to that position.
Purpose
The split squat is primarily an exercise to strengthen the split receiving position of the split jerk, but it can also be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability, or as an exercise for hypertrophy at higher reps.
Programming
Sets of 5-10 reps are usually appropriate with weight that allows a smooth movement and no crashing into the bottom position.
Variations
The split squat can be loaded with any implement, from a barbell, to single or double dumbbells or kettlebells held in any position, to a sandbag. In the case of weightlifting, a barbell in the back squat position is most common. The front foot can also be placed on a low block or bumper plate.
Bend both knees to move down until the back knee lightly contacts the floor. Keep the trunk upright and allow yourself to shift very slightly toward the front leg naturally, but keep the front shin approximately vertical in the bottom.
Reverse the motion until the front knee is approximately straight.
The length of the split can be adjusted to obtain somewhat different effects. The farther forward the front foot, the more the exercise will rely on the posterior chain and stretch the rear hip flexors; the farther back the front foot, the more the exercise will rely on the quads. However, if using the exercise specifically to strengthen the receiving position of the split jerk, the stance should be identical to that position.
Purpose
The split squat is primarily an exercise to strengthen the split receiving position of the split jerk, but it can also be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability, or as an exercise for hypertrophy at higher reps.
Programming
Sets of 5-10 reps are usually appropriate with weight that allows a smooth movement and no crashing into the bottom position.
Variations
The split squat can be loaded with any implement, from a barbell, to single or double dumbbells or kettlebells held in any position, to a sandbag. In the case of weightlifting, a barbell in the back squat position is most common. The front foot can also be placed on a low block or bumper plate.
