The Beginner’s Guide to the Split Squat Stand
While many fitness influencers and enthusiasts focus on leg-day workouts, one of the most overlooked methods of lower body strengthening is unilateral exercises, or exercises that focus on one side of the body at a time. Performing unilateral exercises like the highly effective split squat can improve balance, enhance core stability, and reduce risks of injury while you pursue your fitness goals!
The split squat is a single-leg movement that trains your quads, glutes, and hamstrings all in one movement. Although the split squat may be considered a more advanced exercise, there’s one tool that can help fitness enthusiasts of all experience levels make the most of the exercise—the small but mighty split squat stand.
The split squat stand is a low, padded roller that allows you to squat through a fuller range of motion while you perform a split squat. Using the split squat stand is also more stable and ergonomic than using a bench or step, helping you maintain balance and proper alignment during the exercise. Here’s how the stand can improve your results:
- Isolates each leg: Builds balanced strength and addresses muscle imbalances.
- Increases range of motion: Elevating your back leg deepens the squat and activates more muscle.
- Improves stability and coordination: Challenges your balance and engages your core.
- Low-impact but high intensity: A lower impact alternative that requires more stability and strength.
How to Use the Split Squat Stand
Step 1: Stand a few feet in front of the split squat stand with your back to it.
Step 2: Place the top of your back foot (laces down) on the pad.
Step 3: Engage your core, square your hips, and lower your body down, by bending your front knee and aiming your back knee straight toward the ground.
Step 4: Keep your front knee stacked over your ankle and your chest tall.
Step 5: Press through your front foot to rise back up.
Step 6: Repeat for 8–12 reps, then switch sides.
AG Fitness Trainer Tips
- Start with bodyweight only: Once you’re confident with your form, you can add dumbbells or kettlebells or a barbell.
- Use a mirror: or ask a trainer to check your alignment—your hips should stay square, and your knee should track over your foot.
- Don’t rush: Keep a controlled pace to maximize time under tension and improve balance.
- Keep your core tight: throughout the movement for added stability and support.
Master the Split Squat at Asphalt Green
Now that you’re prepared to try the split squat, visit AG Fitness at one of our fitness centers to use a split squat stand for your next leg day! Our team is happy to walk you through your first set so you can take on your workout with confidence.
Plus, our expert trainers can work with you directly to build out a full fitness routine tailored to your needs and goals.
