Split Squats an all time favorite

The Split Squat

​Dr. Brent Myers, D.C., CCSP®, ART®

How to Perform

Start with the weaker leg forward

Foot turned out 5 degrees slightly
Hands on hips, Chest and shoulders elevated and back straight, (no rounding forward)
No excessive arch in the lower back.

Slowly lower the front leg, starting with knee flexion, as far as the knee will go while keeping the front heel on the ground.

The hamstring and calf should be close to or touching each other. (pic #1), knee over the 1st and 2nd toe.
The rear leg should bend slightly and you should feel a big stretch in the front of the rear leg.

From the lowered position you are going to push upward transferring your weight from the ball of your foot to your heel as you go back to the starting position, (pic #2)

There should be minimal pressure on the rear leg, the work should be done by the front leg.

Sets/Reps

4 sets and 6-8 each side
Perform Daily and this is a great exercise to perform before exercise, especially running as a hip mobility movement.

Progressions

Front foot elevated on a small step about 4 inchs  (quad/knee emphasis)
Rear Foot Elevated, a deep rear leg stretch and longer range of motion for the rear leg.
1 ¼  - which means you go down all the way, up a quarter, then back down for even more activation of the quadriceps specifically the vastus medialis  (typically a weak muscle, especially on women)

Coaching Cues

Front heel needs to stay on the ground, if it does not, you may have an ankle mobility restriction. Stretch and foam roll your calves to see if that improves range of motion, and then repeat the exercise.

Balance issues are common and one reason why this is an important exercise.  Stand next to an object to lightly touch when you lose your balance. It will improve over time.
The rear leg and hip will commonly feel very tight.  Again, this is why you need to do the exercise.  Try foam rolling your hips and quads to see if that improves range of motion, and then repeat the exercise.

References:

1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105370/

2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535124/

3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556293/

4. http://europepmc.org/abstract/med/26200193

5. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164002/

6. http://www.ncbi.nlm.nih.gov/pubmed/25254898

7. http://digitalcommons.wku.edu/ijes/vol7/iss4/6/