"How to" video- the split squat and lunge

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How To Video: The Split Squat & The Lunge

By Christopher Warden

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Muscle Groups Emphasized – Quadriceps, Glutes and Hamstrings, while requiring stability and strength of the torso.

A great variation of the squat movement pattern, the split squat provides a greater challenge to the stabilizers of the hips and knees while encouraging (requiring) combined flexibility of the hip flexors and hamstrings.

The Lunge is a more dynamic version of the split squat that is beneficial in developing leg power.

Ideal Form – Split Squat

• Start Position -- Move into a split stance, one leg in front of the other, with each foot pointed straight ahead.

• Stand tall -- shoulders back, chest up, chin neutral

• Tight trunk

• Keep your weight in the front heel

• Knee of front leg stays behind the toes

• Squat Phase -- Lower yourself to the ground by bending the back knee, until the knee is just above the ground.

• Sit back in your stance to keep the hips from shifting forward. (Bodyweight should be balanced between the ball of the back foot and the heel of the front foot.)

• Front leg should be bent 90 degrees at the knee and the hip (at midpoint)

• Keep the front knee aligned over (if not slightly outside) the midline of the foot.

• Standing Phase -- Push down through the heel of the front foot

• Fully extend the knee and hip of the front leg (avoiding forceful lockout of the knee)

• Keep torso tight and upright!

•Perform all reps with one leg and then switch

Ideal Form – Lunge

• Start Position – Stand with feet hip width apart

• Stand tall – shoulders back, chest up, chin neutral

• Tight trunk

• Lunge Phase – Take an exaggerated step forward with one leg, keeping the back leg in place

• Keep your weight on the front heel

• Knee of front leg stays behind the toes

• Lower yourself to the ground by bending the back knee, until the knee is just above the ground.

• Sit back in your stance to keep the hips from shifting forward. (Bodyweight should be balanced between the ball of the back foot and the heel of the front foot.)

• Front leg should be bent 90 degrees at the knee and the hip (at midpoint)

• Keep the front knee aligned over (if not slightly outside) the midline of the foot.

•Standing Phase – Forcefully push through the heel of the front foot

•Keep the torso stable and upright!

•Bring the front foot back to original starting position without dragging the foot**

•Repeat with the same leg or, as a variation, alternate between legs.

**The lunge is a movement designed to train power development. Transition from the midpoint back to full standing position should occur in one fluid, powerful movement.

Other Notes to Consider (for both the Split Squat and Lunge:

• Inhale on descent, exhale on ascent.

•Whether the movement is more stationary (split squat) or dynamic (lunge) always focus on body control. You dictate the movement – don’t let the movement dictate you.

• Be aware of your flexibility and mobility! If you have limitations, correct them so that you can move with the most efficient, effective form possible.

Christopher “Doctor” Warden, CSCS traded in his lab coat, latex gloves and microscope in the late 90's as part of a transformation from pencil-necked geek to, well, freakishly strong not-so-pencil necked geek.

His ability to understand and teach the technical aspects of fitness, coupled with his passion and intuitive sense -- hey, are we sure this guy's not Spiderman? -- have made him one of the most coveted trainers in NYC.

When he’s not busy studying, writing or transforming client physiques, Christopher loves traveling, snowboarding and chillin’ with his family and friends. You can learn more about him and his training insights by visiting his fitness and self-empowerment blog.