Base Move - The Split-squat

This is a time-efficient exercise that quickly strengthens and sculpts the legs and glutes. You are training the legs independently, where the front leg works the glutes and hamstrings, while the back leg sculpts the quadriceps. Core strength and balance skills are also enhanced.

Start out practicing this exercise on flat ground, and then you can add a curb or step to place your back toes on for more challenge.
 
Works: Glutes, Hamstrings, Quadriceps, Balance
 
Props:  A curb, root, berm or step with a three to 8 inch rise
 
Starting Position: From the athletic stance, step back into a long split stance, resting your right foot, toes down, heel up on the surface of the prop.  Place your hands on your hips and distribute your weight evenly between your front heel and the back toes.
 
Action: Inhale, as you lower your hips until your left forward knee is at a 45°angle. Keep your eyes focused forward, your ribs lifted and your shoulders square; don't collapse your upper body forward. Keep your knee inline with your ankle and exhale as you press back up through your front heel and your back toes.
 
Modifications:
Easier:
•    Perform this exercise on a flat surface.
•    Hold onto a prop if you feel unstable.
Harder:
•    Lower your hips until your forward knee is at a 90° angle.
•    Place your hands behind your head, elbows out to the side.
 
Focal Points:
•    If you find that your forward knee is wobbling, take control both mentally and physically.
•    As you rise, contract your lower abdominal wall and press firmly into the ground through your forward heel.
 

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