Split Squat for mobility and strength

Video Transcript

Dr. Alibhai here from Stuart Chiropractic. Today, I’m going to teach you the split squat exercise to help loosen your hips and strengthen your legs. Let’s get into a split squat position. I’ll have my right leg forward for this demonstration. Make sure you’re not standing as if on a tightrope; keep about six inches between your feet, roughly shoulder width apart.

Start by getting into as deep a lunge as possible. If you’re only able to manage a short distance, that’s fine, but aim to increase the gap between your feet over time. You can use a hockey stick or a rod for support if needed.

Now, begin by bending your right knee forward into the split squat position. Keep your back straight and avoid leaning or arching excessively. Look at my back leg: I’m up on my toes and keeping my leg straight. I’m engaging my glute to help maintain this position, which helps open up the hip on the front leg as I go deeper into the lunge.

Take a deep breath in, exhale to sink a little deeper, then push up powerfully from the position. Remember, keep your back straight as you come up without hyperextending.

Let’s switch sides now. Continue using the stick if it helps with balance. We’ll do five repetitions on each side, focusing on achieving depth and feeling a stretch in the front hip of the trailing leg.

As I repeat the movement, notice how my knee extends over my toes, which is acceptable. Keep the glute of the back leg engaged to maintain the leg’s straightness. Inhale deeply, then exhale as you lower, and inhale again to rise.

Perform two to three sets daily for each leg. With regular practice, you’ll notice improved mobility and strength in your legs. Let me know how this works out for you. Take care.