Advanced Split Leg Squat

  • Stand with your back to the bench, and step about 12-18 inches away from the bench. Place one foot (toes or ball of foot) on the bench behind you, then tuck your tailbone under you and engage your abs.

  • Bend slowly in the supporting leg then straighten and repeat.

  • Use dumbbells, medicine ball, or just your bodyweight.

  • Thighs 

  • Hips  Lower Legs 

  • Quadriceps Femoris, Rectus Femoris, Vastus Lateralis, Vastus Medialis

  • TIP: Use a mirror to ensure that your knee is going directly over the center of your ankle.

Variations for Advanced Split Leg Squat

  • Squats

    If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.

  • Smith Squats

    The Smith machine guides you through a safe range of motion and has adjustable safety stops in case you can't complete your last rep and need to set the weight down.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.


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