I'm going to tell you how to perform the split squats, a great exercise for building strength and developing stride length for us runners. There are so many different exercises we could all be doing to build strength and stability as runners, each with a slightly different focus. When it comes to finding an exercise that provides maximum benefit for the minimum time.
it's hard to beat the split-squad I'm going to break the exercise down step by step, showing you not just what to focus on, but also detailing some of the common mistakes to avoid. So stick around to the end to catch these pointers. Let me explain why I love this exercise, in particular 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 opposite directions when one hip
flexing, the other extending, and vice versa. Getting runners to perform your
typical bilateral squats well obviously build strength, but it doesn't mimic
the action of the two hips working in opposition. The split squat, however,
achieves this brilliantly with some regular practice.
Some coaches
will refer to a stride angle. Another important factor is stability. When we're
running, we're only ever supported on one leg or moving through mid-air, and
your exercise program must mimic this. Mimic the demand by incorporating
exercises that challenge your ability to remain stable. Typically runners will
be given exercises like single a 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 the ankle to control their knee position as
they squat up and down on one leg.
That's where the split squat is a brilliant halfway house between normal squats and the single-leg squat. The asymmetrical nature of the split stance will challenge your stability in a way that should provide a challenge, yet give you enough control to keep the control of that knee in the position of that knee as we then progress onto exercises like a single leg squat. OK, so let me tell you how I coach runners to get into a split squat. To start with, adopt A long stance, 1 foot forward, 1 foot back. The stance should be long enough so the rear heel is off the ground in terms of stance.
With try and
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 you to engage your lower abdominals by pulling your belly button
in gently and clenching your butt muscles gently. 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 down through your heel on the front leg and return to the standing
position. The start position sets and reps of course vary depending on what
you're trying to achieve, but you can aim to complete three sets of 10 on each
leg, to begin with.
In terms of the
muscles targeted with the split squats, one of the main points to mention is
the Co contraction you'll be getting through the quads, glutes, and hamstrings
throughout the movement, particularly on the front leg. The split squats are
effective in training many muscle groups at once rather than being an isolation
exercise. If you do, it's a sure sign you're probably a little bit tight
through the rectus femoris muscle at the front of the thigh.
So let's look at a couple of common mistakes people make when performing a split squat. Firstly, some runners have a tendency to arch their back and shift their body weight forward through the movement rather than moving their body straight downwards. They bend both knees. Being more strict through the movement will feel like you're limiting the range of motion, but the form has to be the primary focus here. The range will come with practice over time, so let's focus on getting you moving straight up and down rather than back and forth what we're talking about techniques is particularly important.
Keep an eye on the knee position. In particular. If you're lacking stability at the hip or the ankle, then offer the front knee will start drifting towards the midline. Performing the split squat in front of a mirror will really help you work and control of that knee position as you work through the exercise.
