Perfect Split Squat

The perfect split squat is the very best lower body exercise there is.  Unlike a traditional split squat or lunge, by holding onto the cables your body is stabilized, but more importantly it forces you to stretch forward slightly, this activates the glutes more than traditional split squats.

Split Squat with Freemotion Dual Cable Cross

Primary Muscles Used

Muscles Used in Perfect Split Squat

Split Squat Instructions

  • Set cable attachment to a position about shoulder height, and put the pin to include the full weight stack. This will act as an anchor for you to lean back against and support your body weight.
  • If you don't have cables or a TRX setup you can also hold onto a smith machine bar and get the same results.
  1. Grab the handles and take a few steps back so that your arms are totally straight and you are leaning forward slightly.
  2. Bring one leg back so your knee on that leg is slightly behind your butt.
  3. While keeping most of the pressure on your front leg, tighten your core and bring your body strait down, keeping the knee on your front leg even with your ankle throughout the entire movement.
  4. Straiten your front leg to return to the starting position.
  5. Repeat.
Split Squat

Benefits of the Perfect Split Squat

  • This is the best lower body exercise there is.  It works every part of your lower body.
  • By using each leg separately you are preventing muscle imbalance.
  • Either by using the FreeMotion dual cable cross, TRX, or just a bar to hold onto, you can perform this exercise anywhere.
  • Because you are holding on to something, this exercise is good if you need to work on balance.
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