Weight and Resistance Training - Split Squats?

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09-08-2005, 12:15 PM
Pardon my ignorance, but what are split squats?

09-08-2005, 12:21 PM
also known as lunges.

One foot forward, bend back knee to 90 degrees, back shin parallel to the floor then push off the back foot and return to standing. I used 2 dumbells for weights but you can also put a barbell across your back.

09-08-2005, 03:24 PM
Or you can use the Smith machine for them.


09-08-2005, 03:35 PM
2F - we're probably just saying the same thing in different ways, but I was taught a little differently on lunge form. :) Rather than pushing off with the back foot, I always heard that the back leg and foot are strictly for stabilization -- the front foot and leg are where your weight and power are. So you push through the heel of the front foot and use the muscles of the front leg to get back to the starting position. Once I began focusing on pushing through the heel of my front foot, I discovered that I was stronger doing lunges. :D

09-08-2005, 05:23 PM
Aaahhh, ok now I get it - thanks!!

09-08-2005, 07:19 PM
2F -- It almost sounds like you are describing the back lunge.

Meg -- I could never figure out the difference between doing the back lunge and the front lunge. Does it work different parts of the leg?

09-08-2005, 08:07 PM
Ilene, you beat me to asking the same question! i am also interested to know if when you step back/forward and lunge it is important that you again return to standing position with legs beside each other, or just going up and down in lunging is enough...

Like is there a difference between
A. 1. step back 2. go down in lunge 3. go up still in lunge 4. go down in lunge 5. go up... etc with only one final step of getting into starting position and
B. 1. step back 2. go down in lunge 3. go up still in lunge 4. step forward to starting position go to step 1.


09-08-2005, 10:32 PM
I thought a split squat was when you do a squat w/one leg (the back leg is behind you resting on a flat bench or some type of bar or platform


You will definitely feel these!!! :stress:


09-08-2005, 11:16 PM
Luanne -- I love those, I did them this week, but I've done them 2 weeks in a row and already I don't feel them the next day... but I do like them they make me sweat like crazy... I call those one legged squat...

09-09-2005, 05:06 AM
Ah I see! I think I did some of each! :lol:

I will try to always push off the front foot in future, I think it gets my quads more!