Split Squat: 10 ways to mess up this beautifully useful exercise
Channel: Lance Goyke
Date: 2022-01-18

In this video, we’ll talk about why I love the split squat and how to do it correctly.

The split squat or "static lunge" is a single leg training variation that can help you train legs, fix asymmetries, and help out your back.

This video outlines how to do the split squat and each and every way people mess it up.

I'll also briefly mention how this exercise fits in with sarcopenia and stroke balance deficits, ACL and meniscus tears, as well as Trendelenburg gait.


SUMMARY OF MISTAKES 📝

- arching the back
- lack of hip drive
- front heel rise
- hunching over
- bowing over
- front knee alignment
- trailing knee alignment
- hip sagging
- hip alignment and loading
- asymmetrical rib flare


RESOURCES 🔨

📝 I wrote an article to accompany this video
https://lancegoyke.com/split squat

🎥 Butt wink
https://www.youtube.com/watch?v=rMkB-bHVU1c

🎥 Quad stretches
https://www.youtube.com/watch?v=a81GmH6uq10

🎥 Fix your pigeon stretch!
https://www.youtube.com/watch?v=LCJioe6PBpE


CHAPTERS 📽

00:00 Introduction
00:37 Why I love split squats
03:15 How to perform split squats
04:20 Troubleshooting split squats
04:48 Mistake: arching
05:28 Mistake: lack of hip drive
06:01 Mistake: front heel rise
07:00 Mistake: hunching over
07:25 Mistake: bowing over
08:25 Mistake: front knee alignment
09:10 Mistake: trailing knee alignment
10:14 Mistake: hip sagging
11:18 Mistake: hip alignment and loading
12:04 Mistake: asymmetrical rib flare
13:15 Medical disclaimer
13:34 Managing knee pain
14:20 Managing back pain
14:57 Managing toe pain
15:44 Managing hip pain
16:34 Summary