Exercise of the Week - Split Squats
One way to change things up is to try Split Squats in which you elevate the back leg and keep most of the weight on the front leg. This is almost like a one-legged squat, although you'll still be working the back leg. If you've never tried this move before, you'll want to stand next to a wall or chair for balance because this one may have you wobbling all over the place. You should also try this without weight until you feel more comfortable. And, of course, if you have any knee problems, you may want to skip this exercise.
Do it right: Stand about 3 or so feet in front of a step or platform and place the left leg on the platform, either resting on the toe or the top of the foot. You may need to nudge the right foot forward a bit to make sure that the front knee stays behind the toe when you lunge. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 10-16 reps before switching sides.
Comments
Well I have never really done this before. But i now that i will do it. It looks easy. Thanx.
interesting:)
I hate squats, but I might try one last time your way.
I HATE SQUATS BUT DO LIKE THIS ONE.
On any woman but the very slim, this squat will most likely build and shorten the quads and lower legs. It should be avoided by women who want more streamlined, elongated thighs.The fact you have to do so much balancing of the core will build the waist (obliques) as well. The core gets too much work these days because of exercises likes this one. Guys can do this and get better results because they like bigger muscles. Wall sits, walking lunges w/or w/out weights or bent leg dead lifts would be much more effective.
It doesn’t Work beleive ME
It doesn’t Work beleive ME i have gone Through it. It is BS!!!
Definately good for guys that are soft in the belly.
I’m sure Paige has done them and I know I have too. It is a good workout so I don’t know what “hey”’s issue is. A bit harsh I’m thinking… and I, in fact, DON’T believe him/her! = P As I am a guy I guess I can’t speak very much about Super Amanda but I didn’t realize there was a problem with too much core work. I get that some people want to shape their bodies in particular ways but then there would be several exercises to avoid. This is simply an alternative to regular squats. It’s a good idea! I know many women as a Personal Trainer who aren’t concerning themselves with “elongation” and if they are then I will take SA’s tidbit of info into consideration. Just seems to be much pointed criticism out there! Suggest away but let’s keep it more friendly, shall we? Let’s give Paige some respect!
This is a tough exercise, I’ve done it. But found it was to hard on my knees. It was a good strenghting exercise as long as you don’t over do it.
Since lunges,and squats are tough on the knees(mine),what would you rec.as a replacement,or adjustment.
I do them immediately after regular weighted squats and usually have trouble walking after.
Ya I don’t understand what “hey” is talking about either..what do you mean it doesn’t work? Do you mean you can’t preform the exercise? It is simply a variation to a regular squat and if you don’t find it difficult perhaps you need more weight? I also don’t understand superamanda’s comment about this exercise building and shortening the quads and lower legs…you are only going to get larger muscles if you are training to achieve hypertrophy, which would mean low volume, high load training. So if your goals are not strength, mass or power, then you would preform all exercises higher volume, lower load…regardless of the exercise. if you’re looking for an “elongated” look, then you would train for muscular endurance and the type of exercise doesn’t really matter…actually this exercise is fabulous! And if you can’t preform 12-15 or more reps without any weight then you’re not ready for this particular exercise.