This exercise targets the quadriceps to build upper leg strength by activating the muscle through concentric contraction. This produces a compound pulling movement by means of compound movement, which utilizes multiple joints to produce fluid mobility. Aside from the target, it activates muscles as synergists, dynamic synergists and stabilizers. Because it is an auxiliary exercise, it produces relative intensity on the quadriceps. It should receive some supplementation by related basic exercises that provide absolute intensity targeted toward the synergists of the squat. These will generally target the gluteus maximus and others. The synergist muscles involved in this squat include the soleus, the adductor magnus and the soleus. The dynamic stabilizers include the gastrocnemius and the stabilizers include the gluteus medius and minimus, as well as the erector spinae. Start with 2-3 sets of 10-12 repetitions and work toward 4-6 sets of 10-15 repetitions as an eventual goal. To emphasize the gluteus maximus instead of the quadriceps as a target, stand with feet far apart.
How to perform the split squat
Stand holding a dumbbell in each hand, then take a big step forward with your left foot, and plant it about three feet in front of your right foot, your left foot will be firm on the floor, but your right foot will have only the ball of your foot touching the floor. Hold this position, and slowly squat down until your left thigh is parallel to the floor, press yourself back up to the starting position.
