Split Squats: Improve Balance and Strength

Instructions

1. Setup:

   • Stand upright with one foot forward and the other foot behind you. The distance between your feet should be about 2–3 feet, depending on your height and mobility.
   • Your toes on the back foot can either rest flat on the ground or on the ball of the foot for better balance.

2. Body Position:

   • Keep your torso upright with your shoulders back and core engaged.
   • Ensure that your front foot is planted firmly on the ground, with the knee aligned over the middle of the foot.

3. Movement:

   • Slowly lower your body by bending both knees. Your back knee should move towards the floor, and your front thigh should come parallel to the ground.
   • Stop when your front knee forms a 90-degree angle and your back knee is just above the floor.
   • Push through the heel of your front foot to return to the starting position.

4. Breathing:

   • Inhale as you lower down.
   • Exhale as you push back up.

5. Reps and Sets:

   • Perform 8–12 repetitions per leg for 3–4 sets, depending on your fitness level and goals.

Tips 

1. Align Your Knees and Toes:

   • Avoid letting the front knee cave inward or extend too far past your toes. This can strain your knee.

2. Keep the Core Tight:

   • Engage your core to maintain balance and prevent your torso from leaning forward excessively.

3. Distribute Weight Evenly:

   • The majority of the weight should be in the heel of the front foot, not the toes of the back foot.

4. Control the Movement:

   • Lower yourself slowly and avoid bouncing at the bottom of the movement. This ensures better muscle engagement and reduces the risk of injury.

5. Adjust Stance:

   • If you feel discomfort in your knees, adjust the spacing of your feet to find a comfortable stance.

6. Start Unweighted:

   • If you’re new to the exercise, practice without weights to perfect your form. Once confident, add dumbbells or a barbell for increased resistance.