How To Split Squat + Avoid Most Common Split Squat Mistakes

How To Split Squat

Lots of my clients confuse how to split squat properly. I've made a quick video to address that, and to show you a helpful trick to avoid most common split squat mistakes.  

I see most people make this same major mistake in single leg training, especially in split squats (regardless of which variation you're doing: Bulgarian Split Squats, Front Foot Flat Split Squats, or Front Foot Elevated Split Squats), as well as with lunges.

That split squat mistake is keeping too much weight on the rear leg, thereby allowing it assist you in standing back up.

The main objective of nearly all single leg exercises is to improve balance and strength of the front leg. The rear leg's role is to provide a little extra balance and support. It's sort of like a kick-stand on a bike. It helps the bike stay up, but it doesn't bear the majority of the load. 

If you want to know how to split squat, think about keeping roughly 75%+ of your weight on the front leg. While this isn't natural or intuitive, but it leads to better training results. If you allow yourself to cheat, your back leg will assist in the movement, pulling you up and back with the hip flexors instead of relying entirely on your front leg to press you straight up (like a single leg leg press) with the glutes and quads (and adductors to stabilise).  

After all, during most athletic activities, we're usually trying to propel ourselves forward or upward. This is accomplished by our front leg driving down and back into the ground, not by the rear leg. Practicing our split squats in this fashion will mimic this movement pattern more effectively and will ensure that you're effectively targeting your front leg.

In this video, I show an extremely simple and effective way to see if you're doing this correctly. Enjoy!

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