Purpose/ Benefits

The purpose of this exercise is to target the major muscle groups in the lower body, such as the quads, hamstrings, and glutes. One benefit of performing this exercise is that it can be an adequate regression for individuals struggling with lunges. If you have not yet learned how to master the technique for a lunge, a split squat is the equivalent of a static lunge. The similarity in movement pattern can allow you to focus on aspects of the lunge that may be neglected. 

Execution and how to perform this exercise:

1. To set up for this exercise:

1. Shoulders are packed down and away from ears

2. core is braced

3. One dumbbell in each hand

1. If comfortable with adding weight 

4. Feet hip width apart

2. With step 1 in mind, step forward with one foot

3. Ensure that the rear foot is in line with the knee

1. Ex. If the rear foot is the left foot, ensure that the toes are pointed straight ahead and not angled outwards 

4. Standing tall, come down until knee touches or is close to touching the ground

1. Ensure that each leg bends at a 90 degree angle

5. Push foot away from the ground until legs are fully extended

1. Ensure that the weight is evenly distributed in the foot by pressing the big toe, pinky toe, and heel into the ground 

6. Perform 8 to 10 repetitions with the same leading foot and then the same amount of repetitions on the opposite leg

7. Perform 2 to 3 sets