Elite Physique The New Science of Building a Better Body

Split Squat
SPLIT SQUATS
The standard split squat (also known as a stationary lunge) is an excellent squat
variation that unloads the spine and emphasizes the quadriceps. It is also useful for
developing the vastus medialis, the teardrop muscle on the inner (i.e., medial) side
of your knee joint.
HOW TO DO IT
1. Hold a weight in each hand at arm’s length. Stand in a split position, with your
weight distributed evenly between your front foot and the toes of your trailing
leg (see figure a).
2. Bend your knees and lower your body until your rear knee is at or near the floor
(see figure b).
3. Push back to the starting position for recommended reps, and then repeat with
your opposite leg in front.
a
b
ADVANTAGE
The split squat develops strength and size of the glutes and thighs with minimal stress
on the lumbar spine.
COACHING CUE
There’s no perfect form for every lifter. The front knee of a person with short femurs
may extend a little past the toes, while the knee of someone with long legs may stay
well behind, with the shin perpendicular to the floor. Either can be right for that person,
as long as the knee and toes remain aligned.
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