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This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2023. For the original video go to https://youtu.be/PJhVIXQeqSI
Mike: If you could choose one exercise for strengthening your legs, this should be it. There are four key advantages of this exercise.
Brad: Number one, it's very functional. If you need to pick up something from the floor, you're going to do the exact same motion. Bob has got to pick up my shoe, and now you can get back up. And this is something that we do, particularly as we get older. This can be challenging, but if you exercise, the way you should lift it becomes very easy.
Mike: The second advantage to the split squat is you're going to focus on single-leg strengthening when you compare it to a normal squat. When you do a normal squat like I am if you have one weaker leg, you can compensate and lean towards one side, which is going to lead to muscle imbalances and improper leg development and it's not going to benefit your athleticism as much.
Brad: Another big advantage of this exercise is it strengthens almost all the muscles in your legs. It's great for the quads and the hamstrings, and that's the dynamic movement, but it also has isometric strengthening going on with the adductors, the groin muscles, and the abductors here, which stabilizes your gait with your walk. You really cannot go wrong with it. We're also getting the glute maximus, and you cannot go wrong when you strengthen the glute maximus. Bob says, excellent job.
Mike: And the fourth advantage is, to do this exercise for beginners no equipment is necessary. However, if you are new to this and unsteady, you can use support with a bench. You can use a cane or a Booyah Stik or something to support yourself. You don't want to fall over when you're first trying this exercise. The advanced version is the Bulgarian split squat, also known as the rear elevated split squat. So you want to get an object that is about knee height behind you. This can be a bench at a gym, a solid chair, or a stool. Then you want your other foot about two to three feet in front of your back foot for support. Do you want to continue, Brad?
Brad: Yes, I do, Mike. Okay. The position of the toe. As you can see, Mike has a plantar flexed or so, the top of the toe is touching, or you can curl the foot. I use this way, do whatever's most comfortable for you. Next, imagine there is an imaginary line here, which we made a real red line. That's the midline. It goes right down between the legs. The front foot should be over plenty, far over. Don't get too close to the middle. You'll lose your balance. If you do have balance problems, grab a stick or piece of furniture. Use that for balance. Mike, do you need that for balance?
Mike: I'm okay with all this.
Brad: Good. All right, the next thing is the shoulder's going to be up and square. So if Mike was turned to the side, that would be very awkward and we do not like that. Keep it square. The hips are square. And now go ahead and demonstrate, Mike.
Mike: So you want to go down. Do not go too far forward. Do not lean too far back. Try to stay upright with your trunk. You're going to need some hip mobility in your back leg. If you don't have good hip mobility you're going to feel a real big stretch in the front of the hip. But the strengthening is supposed to be on the leg in front. Do not push with the back leg. That's not how the exercise is meant to work. It is supposed to work on the front leg. If you want it more challenging, if you're advanced, you can grab a weight. You can place it on the opposite side. You can hold it to your chest. People use dumbbells, kettlebells, barbells on your back, whatever. That's more for advanced people. But this is a good single-leg strengthening exercise and you want to make sure to focus on this front leg and bend it to 90 degrees when you go down.
Brad: But wait, there's one more thing for us older people, probably not going to use the weight. And if you experience knee pain, go ahead and let's say you start to squat and there is no knee pain, no knee pain, and you get to a point and your knee starts to hurt. Stop. You can still do these, but don't go to the pain. Just do a shallow split squat until your knee accommodates to it and you can get work through that. So back to the stronger younger people, Mike.
Mike: Another thing to look for is the knee to cave in. So if your knee starts to track in, this is a no-no. You need to work on your hip abductors more. Don't let the back leg cross over either. You're going to fall over and be very unstable.
Brad: Yes. Good point, Mike.
Mike: I think we hit everything. Did we miss anything?
Brad: I think so. Just the repetitions.
Mike: Start with 10 reps if possible, per leg. Build up your tolerance. If you're already a gym goer and do this all the time, you could probably do three sets of 10, no problem.
Brad: Right. Whatever fits into your workout and your goals. I do 1 set of 10, every time I work out, and it's a maintenance program for myself. So if you're able to give the split squat a try, go ahead. I use it only in the winter months.
Mike: It may become your new favorite exercise.
Brad: That's right. So remember this, if you find a neighbor or a friend in need be helpful.
Mike: Be helpful.
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