Lunge forward, then rise up back to your starting position. The split squat squat is a leg exercise that offers stability, improved coordination, and unilateral strength and hypertrophy. For transfer to maximum speed sprinting, it could be the shoulder and feet elevated single leg hip thrust or prisoner single leg back extension. Step back a few feet from the weight stack.

Both the split squat and lunge are fantastic for building the legs, however, contralateral loading may provide a slight edge when it comes to glute medius and vastus lateralis activity.

For transfer to acceleration sprinting, it could be the Bulgarian split squat or single leg RDL. In a split squat, place your back foot up on a bench or step. You can also make the movements more unstable, which will test your balance and further challenge the small stabilizer muscles in your legs and core. While I won’t go that far, the split squat can certainly be a useful movement in many situations.

One is when a bilateral leg imbalance, that is a strength differential between the right and left legs, develops for some reason.

The split squat is one of many ways to go about correcting this. For transfer to squatting and deadlifting, it could be the B-stance squat or B-stance deadlift.

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