At Hardbody Athlete, we understand that building a strong foundation is the key to unlocking your full athletic potential, whether you’re a competitive athlete or an adult committed to lifelong fitness. One of the most essential movements in our training arsenal is the split squat. This powerful exercise not only enhances lower body strength but also addresses crucial mobility and stability issues that can make or break your overall performance. In this article, we’ll explore the benefits of the split squat, its role in building a solid foundation for the back squat, and how it can transform your strength training journey.
The Split Squat: A Crucial Assistance Exercise
The split squat is much more than a simple lower body exercise. It’s an assistance movement designed to expose and address discrepancies in ankle mobility and hip range of motion (ROM), which are critical for achieving full flexion in your squat and other lower body movements. Whether you’re an athlete aiming to improve your performance on the field or an adult looking to enhance your functional strength, the split squat is a key component of your training toolkit.
Why the Split Squat Matters
The primary objective of incorporating the split squat into your training is to assess and improve your mobility. Specifically, this exercise helps determine if you have the mobility required to safely perform movements that demand full knee flexion, such as the back squat. By exposing any restrictions at the ankle and hip joints, the split squat allows us to identify areas that need improvement before progressing to more demanding exercises.
If a trainee demonstrates the necessary mobility to perform the split squat with full range of motion, we can begin to load the movement gradually. This approach builds resilience at the knee joint, which is crucial for preparing the body to handle the heavier bilateral loads involved in the back squat. Simply put, mastering the split squat is a prerequisite for achieving greater strength and stability in the back squat.
Split Squat Analysis: Mobility and Strength in Action
The split squat is a powerful tool for developing both mobility and strength. However, it requires significant mobility in the ankle and hip joints. Let’s break down the movement standards for the split squat, along with the progressive levels that ensure you build strength and mobility safely.
Movement Standards:
Level 1: Split Squat – Front Foot Flat
- Positioning: Feet should be positioned so that as you lower into the squat, you think “down and forward”—like an escalator, not an elevator.
- Bottom Position: Heel of the front foot remains on the floor, knee tracks past the toes, hamstring covers the calf, torso stays upright, and the back knee hovers just an inch off the ground.
- Breakdown Signs: If the heel lifts, knee fails to reach full flexion, or the torso leans forward, it indicates a lack of mobility or strength in the required areas.
Level 2: Split Squat – Front Foot Elevated 6”
- Elevation Benefits: Elevating the front foot reduces restrictions from tight hip flexors and rectus femoris, allowing greater knee flexion.
- Movement Execution: Same as Level 1 but with the added benefit of improved range of motion due to elevation.
Level 3: Split Squat – Front Foot Elevated 12”
- Maximum ROM: This level clears most mobility restrictions at the hip and knee, allowing for full range of motion.
- Focus: Full flat foot, knee past toe, hamstring covering calf, and maintaining an upright torso throughout the movement.
Progressing with the Split Squat
Progressions are key to mastering the split squat and preparing the body for more advanced movements like the back squat. Depending on your starting point, the elevation of the front foot is adjusted to gradually increase the range of motion at the ankle and hip. Over time, you’ll reduce the elevation, building strength and mobility as you progress.
Progression Examples:
- Level 1 Pass: Cleared to perform any split squat variation.
- Level 2 Pass: Split Squat – Front Foot Elevated 6” with progressions that include using a low pulley or dumbbells to enhance learning and strength through the full range of motion.
- Level 3 Pass: Split Squat – Front Foot Elevated 12” with alternating phases using a low pulley or dumbbells as you work towards lowering the front foot elevation.
If a trainee fails to meet the standards at any level, specific corrective exercises are prescribed, such as backward sled drags and step-up variations. These exercises target the underlying issues and prepare the trainee to successfully progress through the split squat levels.
Conclusion
The split squat is more than just an exercise—it’s a foundational movement that plays a critical role in building strength, mobility, and resilience in the lower body. At Hardbody Athlete, we integrate the split squat into our training programs to ensure that every athlete and adult client can achieve their full potential, whether they’re building up to a powerful back squat or improving their overall fitness.
Master the split squat, and you’ll not only enhance your strength training but also pave the way for greater performance in all aspects of your physical health. Stay tuned for our next articles in this series, where we’ll explore the Good Morning and Step-Up—two more essential movements in your strength training journey.