The Split-Squat

Leg exercises can build muscles using bodyweight, dumbbells or barbell. For an overall ripped, lean body it’s important to know what muscles they work and how placing your hand on a stationary object can assist with balance.
The split squat is frequently put into training programs to add strength and power to the lower body for sports. The split squat is a squat using a staggered stance, supporting one leg up on a bench or ball (lessening stability) usually as an additional exercise to gain more once the back squat has to be used and mastered. With the back foot on a bench, ~85% of the load is held on the front foot.
Splitting your squat into a one-sided movement is the equivalent to progressing from barbell bench press to dumbbell bench press. Squatting may be easier to perform but the split squat displays greater hamstrings, external oblique, and gluteus medius muscle activity but less quadriceps muscle activity than the back squat. Remarkably, it exhibits similar rectus abdominis and erector spinae muscle activity to the back squat. Make sure to keep your back leg stable, as to not fall forward or have your foot inadvertently slip off the bench pad or stability ball.
Keep torso upright during the split-squat and squatting deeply will target your stabilizer muscles and allow for further depth in the squat and it is crucial to remember that split squats can burn your stabilizers out. You must be wary of where and how you decide to perform them.
The split squat more hip-dominant than the back squat Flexible hip flexors are important. Although it is called a single-leg exercise, it still uses both legs. The further your front leg is extended out, the deeper you can sit into the squat, the greater hip extension in the movement.
Step to The Split Squat:
• Stand facing away from bench.
• Extend leg back and place top of foot on bench.
• Squat down by flexing knee and hip of front leg
• Rear knee almost contact with floor.
• Return to original standing position by extending hip and knee of forward leg