Happy Friday, Friends! This week, I will be going over Split Squats using a bench. If you are a Pure Form PFT member, this is on your Wednesday's workout.
Setting-up properly for Split Squats is one of the most important things for this exercise! It can mean the difference between staying injury-free, or causing injury. Let's go over this together, so you are set-up for success!
Getting into Position (VERY Important):
- With a Split Squat, you will have one foot on the ground and one up on the bench behind you.
- You must step your front foot far enough away from the bench, that you back foot just barely reaches the bench; with you back knee slightly bent.
TIP: There should be a large gap between your front foot and the bench. DO NOT stand close to the bench, with little gap. You will not be able to squat down very far.
TIP: The farther you are away from the bench, the lower you will be able to go in the squat.
- If you are holding a weight, such as a dumbbell, make sure the weight is in the opposing hand to your lead foot. (Example: Your left foot is in front on the ground, therefore your dumbbell is in your right hand; hanging.)
- Once your feet and weight are in position, and you are facing away from the bench, you are almost ready to begin.
- Last steps are to keep your chest upright, core muscles engaged and glutes flexed! DO NOT let your chest dip forward and shoulders round.
- Keeping your chest upright, inhale and squat straight down.
- Stop your descent; once your front leg creates a 90 degree angle. TIP: Double check that your front knee DOES NOT move forward passed your front foot. This is very important! We do not want this; as it could cause knee injuries.
- To come out of the repetition, keep your core tight, butt tight, exhale, and rise straight up. TIP: Think of pushing the ground away from you.
- Stop just short of your front leg straightening out. TIP: Keep a slight bend in your knee to keep tension on your muscles.
- Repeat and switch sides once your have completed the first side.
If you have any injuries that do not allow you to do this exercise with the assistance of a bench, here are a few things you can try:
- If using the bench is too difficult, do the Split Squats on the ground. TIP: Make sure your back leg is far enough back that you are able to get low. The key is to get your back knee to come down a couple inches just short of hitting the floor.
- Next you may try simply letting go of your weight and preforming this exercise with body weight only.
- Lastly, try preforming the Split Squat at a more shallow depth.
Thank you so much for taking the time to read about this exercise! I hope you are having a fantastic week! Keep being Awesome!
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