Movement Mistakes - Vol. 2 - The Split Squat

The split squat is an extremely versatile movement. It can be performed in several different ways and should be a mainstay in any program from beginner to the advanced trainee.

Still think split squats are for beginners? 

Split squat variations are some of my favorite movements to use for a few reasons:

• Teaches one to maintain hip extension on the rear leg while the front leg is moving. This is very important for sprinting.
• Many of the individuals I work with have low back pain. The split squat is an excellent exercise for these individuals as it allows one to load the legs without overloading the spine.
• Builds stability and strength in a single leg stance, which is important in sports and other activities of daily living.
• Builds thighs of steel.

In this installment of movement mistakes, I'll break down three of the most common errors I see when performing the split squat. The following cues should help clean up your technique so you get the most out of yours.

#1 - Lumbar Hyperextension/Anterior Pelvic Tilt

Notice the excessive arch in the low back in the image above (along with the unstable surface = fail). This places the pelvis and low back in a poor position and decreases the core's ability to contribute to the movement. This is usually a core stability issue or due to a poor set up.

Coaching Cues

• Get your ribs down.
• Line your pelvis up directly under your rib cage.
• Squeeze the glute of the trailing leg.
• Drop the back knee straight down during the descent.

#2 - Excessive Use of the Trailing Leg

Sometimes people just aren't coached correctly or they don't understand what they are trying to achieve with a particular movement. This is one of those cases. When initially viewing this movement, many believe that the back and front legs contribute equally. While the trailing leg has to do some work, it is more like a 80/20 split from front to back leg. If the back leg is on fire when doing this, you more than likely are using it too much.

Coaching Cues

• Focus on lowering yourself straight down with the front leg and drive the midfoot into the ground on the ascent.
• Visualize your back leg as a kickstand.

#3 - Letting the Knee Drift too Far Forward

You can also see this in the image above. Allowing the knee to track too far forward leads to increased shear forces on the knee joint. If you want to keep those knees healthy, you will want to avoid this at all costs. The knee can be allowed to track forward slightly, but you generally want a vertical shin throughout the movement.

Coaching Cues

• Maintain a vertical shin
• Keep your weight distributed through the midfoot and heel.

Remember, details matter. You will be surprised how much these small changes can make a difference. Keeping the above cues in mind will clean up your technique so you can get the most out of your split squat variations.