Everybody loves to do lunges, but what happens when lunges are just too hard? The lunge is a dynamic exercise whether they’re forward, backward, or in place. They require appropriate balance, strength, and mobility especially with respect to hips. Lunges are a great single leg exercise when you’ve worked up to being able to perform one correctly, but never where I would start someone. The split squat is a great exercise that will help you gain balance in a split stance, strength, and improve mobility. As mentioned, these are all the things required in order to perform a lunge, so split squats are a great regression that will set you up for success when you progress to lunges. Check them out!
Split Squat
Getting set-up
1. Setting up
Start with both knees on the ground with one in front of the other. The back thigh should be in straight vertical line forming a 90 degree angle with toes down and heel up. The front shin should be in a straight vertical line as well, forming a 90 degree angle with front foot flat on the ground. Push through the center of the front foot to stand up stall straightening the front leg and remaining on the balls of your feet on the back straight leg. This is the starting position.
Performing it
1.Lowering down
Slowly lower yourself down bending both the front knee and back knee making sure to maintain a tall spine. Don’t lean forward or back, lower straight down until the back knee contacts the ground gently.
2.Standing up
Forcefully push through the center of your front foot and stand up all the way until your front leg is completely straight. Stay on the balls of your back foot. Complete all your repetitions on this side and switch lead legs making sure to do the same amount you just did on that side.
Things to focus on:
*Staying tall without excessive leaning
*Maintaining square hips
*Push through front foot while squeezing back glute
*Lower all the way down and come all the way up
~Have an idea for the exercise of the week? Comment and let me know!
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