Split Squats: How to Build Leg Strength [Ep35]

Split squats are brilliant for building leg strength. In this video, I’m going to show you how to perform this great exercise for building stronger quads, glutes and hamstrings and developing stride length for us runners! This exercise is also known as a "static lunge".

************************

SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=RunningRevolution

RECTUS FEMORIS STRETCH: https://www.youtube.com/watch?v=w34fyuOygDg

************************

When it comes to developing an efficient running stride, there are a few factors we need to consider.

Firstly, the fact that the two legs are always working in opposing directions; when one hip is flexing, the other is extending, and vice versa. Getting runners to perform your typical bilateral squat will obviously build strength, but doesn’t mimic this action of the two hips working in opposition. The split squat, however achieves this brilliantly.

With some regular practice, the split squat will help you improve stride length by getting you working more effectively from the hips, improving what some coaches will refer to as ’stride angle’.

Another important factor is stability. When we’re running, we’re only ever, either supported on one leg, or moving through mid-air. It’s important that your exercise programme should mimic this demand by incorporating exercises that challenge your ability to remain stable.

Typically runners will be given exercises like single leg squats to perform, and if you’re stable enough to do a good single leg squat, then that’s fantastic… but SO many runners simply aren’t stable enough at the hip and ankle to control their knee position as they squat up and down on one leg.

That’s where the split squat is brilliant as a half-way-house between normal squats and a single leg squat. The asymmetrical nature of the split stance will challenge your stability in a way that should provide a challenge, while enabling you to maintain control. Once this is easy for you - you can progress to exercises like a single leg squat.

Ok, so let me show you how I coach runners to perform a split squat…

To start with, adopt a long stance, with one foot forward, and one foot back. The stance should be so long that the rear heel should be off the ground at this point.

In terms of stance width, try to maintain hip-width between your feet. The more narrow your stance becomes, the less stable your position will become!

Before we begin to drop-down into the squat, I want to you engage your lower abdominals by pulling your belly-button inwards gently, and clenching your butt muscles.

Keep those muscles engaged as you then bend both knees, slowly dropping your weight straight downwards, until your rear knee is just about to touch the ground.

At that point, drive downwards through your heel of the front foot and return to the start position.

************************

TWITTER: https://twitter.com/kineticrev
FACEBOOK: https://facebook.com/kineticrev
INSTAGRAM: https://instagram.com/kineticrev

************************

ABOUT ME: I"m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I"ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com

************************

source