In this video I’m going to how you how to perform the Split Squat, a great exercise
for building strength and developing stride length for us runners!
There are so many different exercises we could all be doing to build strength and stability
as runners, each with a slightly different focus.
When it comes to finding an exercise that provides maximum benefit for minimum time,
it’s hard to beat the Split Squat.
In this video, I’m going to break the exercise down step by step, showing you not just what
to focus on, but also detailing some common mistakes to avoid - so stick around to the
end to catch those pointers!
Let me explain why I love this exercise…
When it comes to developing an efficient running stride, there are a few factors we need to
consider.
Firstly, the fact that the two legs are always working in opposing directions; when one hip
is flexing, the other is extending, and vice versa.
Getting runners to perform your typical bilateral squat will obviously build strength, but doesn’t
mimic this action of the two hips working in opposition.
The split squat however achieves this brilliantly.
With some regular practice, the split squat will help you improve stride length by getting
you working more effectively from the hips, improving what some coaches will refer to
as ’side angle’.
Another important factor is stability.
When we’re running, we’re only ever, either supported on one leg, or moving through mid-air.
It’s important that your exercise programme should mimic this demand by incorporating
exercises that challenge your ability to remain stable.
Typically runners will be given exercises like single leg squats to perform, and if
you’re stable enough to do a good single leg squat, then that’s fantastic… but
SO many runners simply aren’t stable enough at the hip and ankle to control their knee
position as they squat up and down on one leg.
That’s where the split squat is brilliant as a half-way-house between normal squats
and a single leg squat.
The asymmetrical nature of the split stance will challenge your stability in a way that
should provide a challenge, while enabling you to maintain control.
Once this is easy for you - you can progress to exercises like a single leg squat.
Ok, so let me show you how I coach runners to perform a split squat…
To start with, adopt a long stance, with one foot forward, and one foot back.
The stance should be so long that the rear heel should be off the ground at this point.
In terms of stance width, try to maintain hip-width between your feet.
The more narrow your stance becomes, the less stable your position will become!
Before we begin to drop-down into the squat, I want to you engage your lower abdominals
by pulling your belly-button inwards gently, and clenching your butt muscles.
Keep those muscles engaged as you then bend both knees, slowly dropping your weight straight
downwards, until your rear knee is just about to touch the ground.
At that point, drive downwards through your heel of the front foot and return to the start
position.
Sets and reps will vary depending on what you’re trying to achieve, but you can aim
to complete 3 sets of 10 on each leg to begin with.
In terms of muscles targeted with the split squat, one of the main points to mention is
the co-contraction you’ll be getting through quads, glutes and hamstrings throughout the
movement of the front leg.
The split squat is really effective in training many muscle groups at once, rather than being
an isolation exercise.
You may well feel a strong stretch down the front of the thigh on the rear leg, as you
drop your weight downwards.
If you do, this is a sign that you’re perhaps tight through rectus femoris muscle at the
front of the thigh.
I’ve left a link to a good rec.fem.
stretch in the description for this video here on YouTube.
So, let’s look at a couple of common mistakes people make when performing the split squat.
There are two points I want to particularly highlight here:
Firstly some runners have the tendency to arch the back and shift their body forwards
through the movement, rather than moving straight downwards as you bend both knees.
Being more strict through the movement will feel like you’re limiting the range of motion,
but form has to be the primary focus - range will come with practice over time.
While talking about technique, it’s important to particularly keep an eye on the position
of that front knee.
If you’re lacking stability at the hip and/or ankle, then you might find that your knee
drifts towards the midline we don’t want this!
Performing the split squats in front of a mirror will help you work on controlling knee
position practice the exercise.
As with every exercise, if something hurts - stop and seek professional advice!
Let me know how you get on in the comments.
Good luck!