Left Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Left Split Squat is a lower-body exercise performed in a staggered stance with the left leg forward, emphasizing the quads while also engaging the glutes for stability and support; by lowering the body straight down and driving through the front leg to return to standing, it strengthens leg muscles, improves balance, and enhances unilateral control using only bodyweight.
How to Perform
Stand upright with your feet hip-width apart.
Step your left leg forward into a split stance, keeping the right leg extended behind you.
Engage your core and maintain an upright torso.
Lower your body by bending both knees until your left thigh is parallel to the ground and your right knee hovers just above the floor.
Keep your weight evenly distributed, focusing on pressing through the left heel.
Pause briefly at the bottom of the movement.
Push through the left leg to return to the starting position, fully extending both knees.
Repeat for the desired number of repetitions before switching legs.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright to prevent leaning forward and straining your lower back.
Focus on pressing through the front heel to activate the quads effectively.
Avoid letting the front knee extend past your toes to protect the knee joint.
Maintain balance by engaging your core throughout the movement.
Lower slowly to control the movement and maximize muscle engagement.
Ensure the back knee hovers just above the ground without touching it.
Keep your feet firmly planted to prevent slipping or instability.
Breathe steadily, exhaling as you push back to the starting position.
Avoid locking the front knee at the top to keep tension on the muscles.
Perform equal repetitions on both legs to maintain muscular balance.
How Not to Perform
Do not lean forward or round your back, which shifts stress away from the quads.
Do not let the front knee travel past the toes, increasing risk of knee injury.
Do not lift the front heel off the ground, which reduces quad activation.
Do not bounce at the bottom, which wastes energy and increases injury risk.
Do not allow the back knee to slam into the floor, which can cause pain or injury.
Do not twist or rotate the hips, which decreases stability and focus on target muscles.
Do not hold your breath, which reduces performance and control.
Do not rush through repetitions, which compromises form and muscle engagement.
Do not place feet too close or too wide, which can reduce balance and effectiveness.
Do not ignore even weight distribution, which can overwork one leg and underwork the other.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
