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Split squats without additional weight
The simplest form is the Split Squats without additional weight, which closely resemble Jumping Split Lunges. With the subsequent advice, you'll discover the optimal body position and execute the movement precisely.
Body position
Start by getting into the starting position by taking a wide lunge. The upper leg should be slightly bent, while the back leg is almost fully extended. The upper body remains upright, and the lower back maintains its natural arch. Your arms hang loosely at the sides of your body. Keep your gaze forward. Now, engage your abdominal muscles and mentally prepare for the execution.
Movement execution
Bend your front supporting leg over the knee joint until the thigh is approximately parallel to the ground. The back leg also moves downward, but the knee should not touch the ground. The upper body stays upright, and the hands remain still. The buttocks also maintain a line with the upper body during the Split Squats. Inhale deeply during the descent, preparing for the upward thrust. Then, press through the legs and return to the standing starting position, where both legs are almost fully extended in the lunge.
Stressed muscles and common mistakes
For additional insights into the muscles involved and common errors in performing Split Squats without additional weight, you can find more information on the Split Squat webpage.
Alternative variants to split squats without additional weight
To make your training more diverse, you can also turn to similar exercises or further variations of the Split Squats without additional weight.
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