Full Range of Motion (FROM) Split Squat

Muscle Groups Involved

Quads - Primary
Hip Flexor - Primary

Highlights

Keep your abs braced the entire time.
Push your front knee past your toes, trying to touch as much hamstring to calf as possible.
Keep your back leg fairly straight so your knee does NOT touch the ground.
Allow either heel to elevate if necessary for comfort.

Description

The Split Squat comes from the world of Olympic weight lifting and is used in our program to bulletproof your knees while developing the quadriceps in a unique way. To perform the Split Squat start

The Split Squat comes from the world of Olympic weight lifting and is used in our program to bulletproof your knees while developing the quadriceps in a unique way. To perform the Split Squat start in a lunge position. To make the exercise easier you can place your front foot on a support 18" or lower. The stronger you become the lower the height should be. Brace your core, pull your shoulder blades down and back and maintain a neutral spine position as you begin to lower yourself. Shift your weight to the ball of your front foot as you use your back leg to support your body weight. Create as much contact with your hamstring and calf muscles as possible in your front leg without causing any knee or hip pain. Pause briefly at the bottom before driving your heel into the floor to press back up to the starting position.

Common Mistakes

Do not let your front knee collapse inwards. Do not let your back knee touc

Do not let your front knee collapse inwards. Do not let your back knee touch the floor. Do not arch your back or slouch. It is important to let your heels come off the floor during this exercise, especially when starting out. Never push through pain and always limit your range of motion to one that is comfortable and controllable. Be sure to use your back leg as well and do not rely only on the front leg for this exercise.

Pro Tips

Start with your front foot elevated if necessary to find a pain free range

Start with your front foot elevated if necessary to find a pain free range of motion. Allow your front foot heel to come up during the exercise to put more emphasis on your lower quadriceps. Flex the hip of your rear leg to strengthen your hip flexors while also strengthening your quads.

Purpose

Long, lean muscles look great so any exercise that provides a maximum stret

Long, lean muscles look great so any exercise that provides a maximum stretch will improve the development and look of the target muscle. This exercise maximizes both by stretching your quadriceps and hip flexors at the same time while building the most visible muscles nearest your knee joint.

Form

Your front knee should be past your toe and you should try to cover as much

Your front knee should be past your toe and you should try to cover as much of your calf with your hamstring as possible.

Additional Names

Ass-to-Grass Split Squat, ATG Split Squat