What Is a Split Squat?

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Split squats are a versatile and effective exercise for building lower body strength and improving athletic performance. They can be adapted to various training needs and are particularly beneficial for athletes looking to enhance their jumping and agility skills.

A split squat is a lower-body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, and glutes. It is a unilateral movement, meaning it works one side of the body at a time, which can help improve balance and coordination.

Technique and Execution

To perform a split squat, you begin in a staggered stance with one foot forward and the other foot back. The movement involves lowering your hips until your back knee nearly touches the ground, then pushing through the heel of your front foot to return to the starting position. This exercise can be performed with body weight, or with added resistance such as dumbbells, barbells, or a flywheel device.

Variations of Split Squats

There are several variations of the split squat, including the forward split squat and the lateral split squat. The forward split squat focuses on moving in a straight line, while the lateral split squat involves a side-to-side movement. Both variations can be performed using different types of resistance, such as free weights or flywheel devices, which can influence the effectiveness of the exercise in terms of strength and performance improvements1.

Benefits of Split Squats

Split squats are beneficial for enhancing lower body strength, improving balance, and increasing flexibility. They are particularly useful for athletes, as they mimic the unilateral movements often required in sports. Research has shown that incorporating split squats into a training regimen can significantly improve jumping performance and change of direction speed, which are critical components in sports like soccer1.

Split Squats in Athletic Training

In a study comparing the effects of flywheel and free-weight resistance training, it was found that both methods, including split squats, contributed to significant improvements in athletic performance metrics such as broad jump length and change of direction speed. Notably, flywheel-resistance training, which included split squats, was superior in enhancing counter-movement jump height1. This suggests that split squats, particularly when performed with flywheel resistance, can be a valuable addition to an athlete’s training program.