Split Squat A Padded Stool Supported

Muscles worked

Setup

1. Stand approximately two feet in front of a padded stool or step, facing away from it.
2. Reach one foot back and place the top of your foot (laces down) firmly on the center of the stool.
3. Adjust your front foot forward so that when you descend, your front knee stays aligned over your ankle.
4. Engage your core, square your hips to the front, and maintain an upright posture.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending both knees, keeping the weight centered on the front mid-foot.
2. Descend until your front thigh is roughly parallel to the ground or until your back knee is just above the floor.
3. Exhale and drive through the heel of your front foot to return to the starting position, avoiding a total lockout of the front knee.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.

Form checklist

• Keep the front knee tracking in line with your second toe, preventing it from caving inward.
• Ensure the rear foot is used primarily for balance rather than pushing off.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Keep your shoulders back and chest open throughout the entire movement.

Pro tips

• To shift more emphasis to the glutes, lean your torso slightly forward (about 15 degrees) while keeping your back flat.
• Focus on 'pulling' yourself down into the bottom position using your hip flexors to maintain tension and control.
• If balance is an issue, fix your gaze on a stationary point on the floor about three feet in front of you.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Introduce a '1.5 rep' style where you go all the way down, come halfway up, go back down, and then stand all the way up.

Frequently asked

What muscles does the split squat a padded stool supported work?

The split squat a padded stool supported primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the split squat a padded stool supported?

The split squat a padded stool supported uses dumbbell.

Is the split squat a padded stool supported good for beginners?

The split squat a padded stool supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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