Primary muscles: Glutes, hips, hamstrings
Secondary muscles: Quads, calves
Equipment: No equipment
SPLIT SQUAT INSTRUCTIONS
1. Start in a split leg position, with one leg forward and one leg back.
2. Flex your knees and lower your hips, until the back knee is just above the floor.
3. Stand back up and return to the starting position.
4. Repeat this movement for as many reps as recommended and then switch legs.
PROPER FORM AND BREATHING PATTERN
When doing split squats, keep your feet hip-width apart, roll your shoulders back and tighten your abs. Breathe in as you lunge, and put your weight in the front heel. Keep the movement smooth and continuous and exhale as you push yourself back up.
The split squat movement is very similar to the lunge, but it places more emphasis on the hips, glutes and hamstrings and less emphasis on the quads. The split squat also has a reduced lumbar spine loading, when compared to the lunge, and it helps to improve lower body strength and balance.
SETS AND REPS
Start with 30 second sets or do 8 to 12 repetitions on each leg. As you progress, you can start doing weighted versions of the split squat and work your arms and legs at the same time.
To calculate the number of calories burned doing the split squat, enter your weight and the duration of the exercise: