Looking to firm up your lower body and build greater muscle strength? If so, the split squat is a great exercise to be adding to your workout protocol.
Far too many people stick with just the basics - squats, deadlifts and lunges with their lower body workout routine and, while all of those moves are definitely beneficial and important to do, variety is the added spice. This will keep your body and mind engaged in the workout session as you target your muscles from all angles.
The split squat is one of the best go-to lower body moves you should be including in your workout program. Ready to learn more about it? Here are the details...
How To Perform. To perform the split squat, you'll want to position a bench or chair behind - you about two feet away. Next, lift one leg up and place it on the bench behind you, keeping your supporting leg straight.
You can hold a set of dumbbells, one in either hand as you do this move, or simply do it using just your body weight.
Once you've found your balance on the supporting leg, keeping your back straight, slowly bend that knee as you lower yourself down to the ground. Once the leg behind you is almost touching the ground, pause there and then press up to complete the rep.
Once all reps are completed, switch sides and repeat one more time.
The Muscles Utilized. As you do this exercise, you'll be working a wide variety of lower body muscles. You'll hit your glutes, hamstrings and quads, along with your core as it contracts to keep your body stabilized.
As far as core building, this is one of the better lower body exercises you could have in your program plan.
Key Tips For Maximum Results. Finally, as you perform this move, there are a few key points you will want to remember.
First, note the further the distance away from the raised leg your supporting leg is, the more emphasis you'll place on your glutes and hamstrings. On the flip side, the closer together your legs are, the more emphasis you'll place on your quads. This said, make sure your knee is moving over your toes to avoid injury.
Finally, the last point to note is you'll want to think of pushing up through your heel while doing this exercise. By doing so, you ensure you are not leaning forward too much, which would place great strain on your lower back.
Doing so will also bring your glutes into play more, strengthening this important muscle group.
So there you have the main points to know and remember as you get started with the split squat. Make sure you aren't missing out on what this exercise has to offer in your program.
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