Split Squats: Our Love-Hate Relationship with the Split Squat

Send us Fan MailSplit squats—love them or hate them, they’re a staple in many training programs. But how do you really get the most out of this powerful yet often misunderstood exercise?In this episode, we take a deep dive into our love-hate relationship with the split squat, breaking down why we eventually move on from it in our programming and what it takes to build up the strength, stability, and mobility to perform it effectively. Learn the key regressions and progressions for split squats, as well as step-ups, to optimzie the movement for any client or athlete.We also share our favorite split squat variation for hypertrophy, explore common mistakes people make, and provide actionable tips to maximize its benefits. Whether you’re a coach programming for others or a fitness enthusiast looking to master this unilateral, yet bilaterally demanding, exercise, this episode is packed with insights to elevate your lower-body training game.Tune in to uncover how to make split squats work with you—not against you—and take a fresh look at an exercise you either swear by or love to avoid!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.