Split Squat

So führst du sie aus

1. 1Preparation and positioning. Use a level, non-slip surface and enough space for the planned stance or steps. Choose foot angle and stance width that permit stable foot contact and a controlled range.
2. 2Starting position. Take the prescribed split stance with both feet stable, pelvis facing generally forward, and ribcage stacked over pelvis.
3. 3Eccentric phase. Lower by bending both knees and hips while keeping the front foot planted and the pelvis controlled.
4. 4Bottom position. Reach the deepest repeatable, pain-free position that preserves balance and foot/knee control; do not force depth by collapsing the arch or pelvis.
5. 5Concentric phase / next step. Push the floor away and extend the hip and knee together to return to the prescribed start.
6. 6Breathing and bracing. Inhale before or during the descent, maintain a moderate brace, and exhale through the rise while keeping the trunk controlled.
7. 7Valid rep. A rep uses the same stance, depth, foot contact, and alignment on each side, with no support touch, uncontrolled knee collapse, bounce, or shortened range.

Häufige Fehler

• Unstable foot pressure

  Korrektur: Keep heel, base of the big toe, and base of the little toe connected throughout the rep.

• Uncontrolled knee drift

  Korrektur: Let the knee travel with the toes and reduce load or depth if that alignment cannot be controlled.

• Forcing a universal depth

  Korrektur: Use the deepest repeatable, pain-free depth that preserves foot and trunk control.

• Hips and chest separating

  Korrektur: Rise with pelvis and ribcage together rather than shooting the hips up first.

Sicherheit

• Current hip, knee, ankle, or tendon symptoms call for an individually tolerated range and load; pain is not a cue to force alignment or depth.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressionen & Alternativen

• RegressionSupported Split Squat— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Split Squat.
• ProgressionBulgarian Split Squat— Increase load, range, instability, or skill demand after Split Squat is repeatable through the planned volume with reserve and no technique drift.
• AlternativeFront-foot-elevated Split Squat— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Split Squat is impractical or poorly tolerated.