Split squats are leg exercises highly recommended in the strength training routine. Since it focus on one leg at a time, it increases muscle activation and more muscle focus.
The split squat is almost similar to the lunge variations, but it emphasizes the hips, glutes, and hamstrings more, and it strengthens the muscles of the legs, quads and glutes.
Here are the different types of split squats and their benefits
Weighted Bulgarian split squats
Weighted Bulgarian split squats use dumbbells or kettlebells when executing the squat, and it helps strengthen the muscles and butt while also developing balance. Depending on the variation, they work the hamstrings, calves, and adductors and require some core work.
Deficit Bulgarian split squats
Boxers and athletes practice the deficit Bulgarian split squats. It elevates your front foot so your knee travels down further, helping build uni-lateral strength so that you can quickly get the hips lower and fire up the glutes.
Jumping Bulgarian split squats
The jumping Bulgarian split squad does not use weights. It is a plyometrics exercise that targets the quads, calves, glutes, hamstrings and hip flexors. Football, tennis, and track and field athletes prefer this type of squats because it increases explosive power, improves upper and lower body strength, and burns calories faster than regular squats.
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Reverse Lunge
In reverse lunges, you are stepping backwards with one of your legs, with the back knee will nearly touch the ground, and your front knee so your thigh is about parallel to the ground. The stepping back position in the sagittal plane improves the overall contribution from the hip extensors versus the knee extensors like the quads.
Forward Lunge
Forward lunges target the large muscle groups in the legs, including the most common quads, calves and hamstring. It also works the abs, especially those internal stabilizer muscles, and lights up those glute muscles, meaning you’ll be looking at a toned butt in no time.
Goblet Split Squat
The goblet split squat is executed by descending both knees simultaneously and continuing until the back knee touches the ground directly beneath the hip. Drive through the front foot and extend the knee as you return to the starting position. The best thing about this split squat and lunge variation is working the lower body’s major muscle groups, including the quadriceps, glutes, hamstrings, and calves.
Walking Lunge
A walking lunge is performed by taking wide forward steps and bending both knees. Then, the back knee is lowered to the floor while keeping the torso upright and tall. The walking lunge target all the major muscle groups of the lower body while simultaneously improving balance and core strength.
For a more challenging exercise, you can do some lunge variations of walking lunge such as forward, lateral, and curtsy lunge.
Smith Machine Split Squat
The Smith machine split squat is an intermediate exercise that bodybuilders primarily practice. The proper positioning of feet is essential, and the staggered stance requires more balance and works each leg independently to effectively target your quads, glutes, and hamstrings.
Front-Rack Barbell Split Squat
In the front-rack barbell split squat, one leg is suspended on a bench or block while lifting the barbell and executing the split squat. This is one of the problematic lunge variations, but it simultaneously works on coordination, strength, and stability.
You can have more lunge variations when performing the exercises with these different split squats. If you are a beginner, execute the simple split squat first. As you go along, the flexibility and strength will improve; that is when you can try a more advanced split squat.
