How to do the perfect SPLIT SQUAT: technique and common mistakes

[@lifemusicelovee]

thank you so much. it's crazy when all these fitness trainers/videos teach others incorrectly or don't include a very good explanation as to why or what muscles are being used to perform an exercise. and you also include common mistakes and explain the reasoning for them also. it's very hard to find that - subscribed.

[@GetExerciseConfident]

Thanks for the fantastic feedback lifemusicelovee! That's exactly why we wanted to make this youtube channel :) And great to have you as a subscriber!

[@jonathag2000]

Best split squat video I've found. Thank you ❤

[@JesseHollandMMA]

My workouts would go so much better if I had someone say “brilliant!” every time I did a rep.

[@vand2753]

Very informative! This helped me tremendously! Thanks!

[@specialkidshero2345]

Very helpful! Thank you!

[@cucomp4205]

Thank you I needed this!

[@arindamnaskar589]

difference between split squat and lunges??? i have seen both of intructional videos on split squat and lunges...can't really make out the difference.. please explain....

[@GetExerciseConfident]

Hi Arindam, thanks for your message. The difference is: Split squat - once in the starting position your front and back foot stay planted on the ground. Lunge - your feet do not stay planted on the ground. Instead, you push off your front foot, so that you get back to a standing position. You can see this in our lunge technique video at 00:30 kzbin.info/www/bejne/qoPEnXesd9yNp8k The lunge is a much more dynamic exercise, and therefore more challenging to the split squat which is a more static exercise. In terms of muscles worked, the lunge will put more focus on the quads, whereas the split squat will put more focus on the glutes. If you feel confident with both exercises, then 3.45 of the lunge video shows how to combine both exercises: kzbin.info/www/bejne/qoPEnXesd9yNp8k&t=114s Hope that helps and let us know if you have any other questions!

[@thighsthelimit]

very well explained, thank you!

[@bernadettemclean5238]

This was very helpful thx😊

[@pancraseash9002]

loving the shopping in your arms tip XD nice one guys.

[@aryanahartwell3801]

Very helpful. Thank you both.

[@harmandeep9469]

Thanks A Lot Sir For Your Great Knowledge ❤😍💓💗👌👍👏🙌☺😌😊❤😍💓🙏😇💪🔥

[@errolpaul8043]

Thanks! Thumbs up and subbed.

[@mcxii5709]

Can you lean forward slightly to bias into the quads?

[@jaredanderson53]

Leaning forward biases the glute more.

[@GetExerciseConfident]

Yes a controlled lean is fine 💪

[@mdanya_31]

Is this exercise effective for building muscle?

[@brendenmoldy]

Great!

[@tigerlillycalderone]

So I’m what one would call “knock- knee’d” and my knee naturally goes inward… do I purposefully push my knee outward to correct this?

[@GetExerciseConfident]

Hi Tigerlilly, good question. Do you have flat feet that cause your knees to come in?

[@offical6733]

My knees are hitting on ground is that a problem?

[@GetExerciseConfident]

Hi Joel - you are going too low if your knees are hitting the ground - your knees should be a few inches off.

[@offical6733]

@@GetExerciseConfident okay Thanks

[@Guyyyy2027]

@@offical6733 late reply but you can also put a under your knee so that if it accidentally hits the floor it doesn’t hurt

[@anticlickbait]

It is different for women?

[@GetExerciseConfident]

Hi Anticlickbait, there is no difference whether you are a woman or a man. Hope that helps :)

[@anticlickbait]

Get Exercise Confident , kk. Thank you

[@bharathi151991]

I tried lunges but I am not sure whether I did correct or not as I can't see my legs

[@GetExerciseConfident]

Hi Sarva, a good way to check is to video yourself on your phone from the side, so then you can compare your knee and body position to the video. Let us know how you get on!

[@bharathi151991]

@@GetExerciseConfident thank you will definately do that and get back.. thank you so much for replying

[@lilsexylovechick]

Your body posture is very attractive.

[@2cute18]

so what is the difference from a lunge? it looks like your doing a lunge.

[@GetExerciseConfident]

Hi Christian, very good question. The difference is: Split squat - once in the starting position your front and back foot stay planted on the ground. Lunge - your feet do not stay planted on the ground. Instead, you push off your front foot, so that you get back to a standing position. You can see this in our lunge technique video at 00:30 kzbin.info/www/bejne/qoPEnXesd9yNp8k So basically they are very similar exercises, but the lunge is more dynamic and therefore a more challenging exercise. We normally recommend that you get confident with the split squat before you move on to the lunge. Hope that helps, and let us know if you have any other questions! Get Exercise Confident Team

[@2cute18]

so actually the difference is the back leg. the person in this video is doing a lunge. A split squat focuses solely on the front leg, while the lunge uses both legs at the same time. In a split squat, the rear foot is at rest throughout the entire exercise; meaning, it does not move. In a lunge, the rear leg is engaged throughout the entire exercise; meaning it moves and does work. this is why i'm asking because i dont think you know the difference....

[@GetExerciseConfident]

Hi Christian, There is actually no difference with the back leg - it is just as engaged in the lunge as with the split squat. This is actually one of the most common mistakes people make with the split squat - they don't engage the back leg, and shift forwards - rather than downwards. This put extra strain on your knee (as it is going forwards over your ankle) and also stops you engaging your glutes. This mistake is talked through at 2:06-2:24 in this video. The split squat is essentially a component of the lunge (without the return to a standing position) and there is no difference in technique with this part of the exercise. Hope that makes sense!

[@2cute18]

there is no shift forward when executed properly. i have been a trainer for a while now and i also just had a professinal fly in and talk about techinique on a handful of lower body moves and this was one of them. not sure what your education back ground is but you are incorrect.

[@GetExerciseConfident]

Hi Christian, We agree, there is no shift forward when the exercise is executed correctly as is shown in this video. The primary muscles worked in both the split squat and the lunge are both of the gluteal muscles and the quadriceps muscles of the forward leg. The back leg is not at rest in either exercise; it moves and does work to maintain balance and posture throughout - it would actually be impossible to rest the back leg! The split squat is essentially a component of the lunge; www.strengthandconditioningresearch.com/exercises/split-squat/ With regards to the resource, all our content is as evidenced-based as possible, as well as being taught by exercise specialists. Our videos are created by: - 3x NSCA certified strength and conditioning specialists - a physiotherapist - a personal trainer This video has also been reviewed prior to publishing by: - a UK athletics strength and conditioning coach - a sports doctor It's great to see a personal trainer using our resource. Ultimately, there are many different variations and therefore names for this exercise. The aim of this video is to show how one of these variations can be performed safely and effectively. The Get Exercise Confident Team

[@BrianAllenWS]

Who else is here because of Axios? 😂

[@marcostewart3753]

absolutely not the way to do split squats

[@bradfordbillygoat4877]

I agree. Its not a split at all.

[@mcxii5709]

Ha shut up it's perfect

[@marcostewart3753]

@@mcxii5709 charles poliquin / kneesovertoesguy split squats are way better for knee health/strength and muscle growth

[@mcxii5709]

@@marcostewart3753 I'm not sure what you're saying...

[@marcostewart3753]

@@mcxii5709 search for Poliquin Split Squat on KZbin. This is the way to do split squats nowadays

[@Jesusjunkie402]

Thank you. I'm working on it🦵