Exercise Highlight 8: Split Squat
This is a stationary movement that's staggered stance in the sagittal plane of motion. The Split Squat will require proper hip, knee and toe (particularly the big toe) mobility in order to execute properly.
If you feel any pain or limitations within the movement such as knee pain in the back leg or limited mobility in the big toe that causes you to compensate by rotating the heel outward, then you will need to address this before you begin with the exercise. In some cases this can be quickly accomplished by foam rolling your Quadriceps and massaging the arch of your foot, then moving into active stretching for each area. For this example, you would perform a Side Lying Active Quadricep and Kneeling to Tall Kneeling Stretch.
If you have issues with the big toe such as bunions / hallux valgus or limited mobility, you can work up to elevated split squats (Bulgarian split squats). Be sure that you are addressing your footwear ensuring that they are properly fitting and give you ample room for your forefoot. You will also need to work on the soft tissue health of the foot and ankle joints as well as strengthen your core.
Begin with 3 sets of 8-12 repetitions for each leg before increasing the intensity of the exercise with weight or progressions.
