Let’s talk about the split squat. A humbling exercise that you may love to hate, and we definitely love to program. It’s that deceptively simple move that has you questioning your life choices halfway through the set.
And you ask… but WHY?
Ok, maybe we’re being a little dramatic. We do know many people, including many of our members, who enjoy split squats. Just know I’m definitely NOT one of them!
But, here’s why we’re team split squat at SSP (and yes, I still do them too!) — when it comes to functional strength, the split squat is the unsung hero. Unlike flashy gym moves that look cool on Instagram but don’t translate to real-world strength, split squats train your body the way it actually moves in everyday life (and sports, if you’re an athlete).
Here’s what split squats bring to the table:
✅ Single-leg strength and balance
✅ Improved core and hip stability
✅ Better joint health for knees and hips
✅ A stronger backside (yep, glutes on 🔥)
✅ Reduce risk of injury (aka keep you moving pain-free)
Having unilateral strength work (meaning, training one side of the body at time—single leg or single arm) is a must-have in your program from our perspective.
Whether you’re picking up your kids, venturing on a hike, or chasing a PR — the split squat has your back (and glutes, quads, and hamstrings).
Our Pro Tip:
We’re very particular about how we set these up. We always start our split squats from the bottom — not the top. Why? Because it helps you find the perfect foot placement and keeps your base stable. Check out Coach Natalie here giving a great breakdown of the best positioning for your split squat.
So if you’re a member, next time they pop up in your program… just know they’re there out of love. 😄
Best,
Coach Chris