Side Split Squat

Description

How to Do Side Split Squat

1. 1
   Setup

   Stand with your feet wider than shoulder-width apart, toes pointed slightly outward (about 45 degrees), and arms extended forward for balance.

2. 2
   Setup

   Engage your core, keep your chest lifted, and maintain a neutral spine throughout the movement.

3. 3

   Shift your weight to one side, bending that knee and pushing your hips back as if sitting into a chair, while keeping the other leg straight.

4. 4

   Descend until your working thigh is parallel to the floor or as deep as your mobility allows, ensuring your bent knee tracks over your toes.

5. 5

   Drive through the heel of your bent leg, extending your knee and hip to return to the starting wide stance.

Tips

• Maintain an upright torso by keeping your chest proud and core braced, preventing your back from rounding during the squat.
• Actively push your bent knee outward, ensuring it tracks in line with your toes to protect your knee joint and engage your glutes effectively.
• Control the lowering phase of the squat, taking 2-3 seconds to descend, which increases muscle time under tension and improves strength.
• Keep the non-squatting leg completely straight with its foot flat on the floor to maximize the stretch and engagement of the inner thigh on that side.

Common Mistakes

• ×Rounding your back compromises spinal safety and reduces muscle activation; instead, keep your chest high and engage your core throughout the movement.
• ×Allowing your bent knee to cave inward puts undue stress on the knee joint; actively push your knee out so it aligns with your second and third toes.
• ×Lifting the heel of your working leg reduces stability and glute activation; ensure your entire foot, especially the heel, remains firmly planted on the floor.