The split squat is generally used as a supplementary exercise for the development of leg strength and hypertrophy. What maybe overlooked is the use of the split squat in the development of single leg strength. This is critical for most ground based sports, especially racket sports which requires a large degree of lunge based movements – a lunge being a progression once the split squat has been technically mastered.
This article aims to highlight the mechanics and technical issues associated with the split squat along with possible variations of the
exercises
Mechanics
When designing an effective strength training programme Single leg strength cannot effectively be developed through the traditional double legged (bilateral) exercises. To develop this single leg strength, unilateral or partial unilateral exercises must be completed. As mentioned above, most ground based sporting movements require single leg strength. It is important to understand some of the mechanics of split squat and how they are applied to sports performance.
Both unilateral and bilateral movements require hip and knee extension. The split squat requires greater recruitment of the gluteus medius and Quadratus Lumborum to stabilise the pelvis in the frontal plane. During a back squat, the contra-lateral leg will provide most of this frontal plane pelvic stability. Ground based sporting movements which demonstrate a high degree of unilateral leg strength such as lunging and gait will display this same pelvic stability shown in a split squat.
The split squat has a small base of support when compared to the back squat. This small base of support makes any shift in the line of gravity very close to the edge of the base of support. This requires good ankle, knee and hip proprioception and stability.
The split squat places the trail leg hip flexor in a lengthened position. This lengthened position is mechanically similar to that of the stance leg while running. The front leg of the split squat will have the hip and knee extensors in a greater lengthened position. Not only will the split squat improve the development of single leg strength but also the mobility of the hip and flexibility of the surrounding hip musculature.
Below is a brief overview of the muscles and their major actions involved in the correct movement of a split squat:
Alex Wolf,
Strength & Conditioning Coach.
Alex Wolf is a Strength and Conditioning Coach for the English Institute of Sport based in Yorkshire. Alex leads on the physical preparation for many of the regional based athletes including cycling, badminton and wheelchair basketball. Alex’s main interest is youth and athletic long term physical development.
Stuart Yule is the column editor for the ‘Exercise of the Month’ section.
