Split Squat
Split Squat Hips Fix is a bodyweight exercise that improves the mobility of the hip flexors and glutes, as well as hip stability. It is suitable for warming up or for recovery training, especially if tightness or asymmetry in the hips hinders split squat technique.
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Required equipment
Why Split Squat?
The Split Squat Hips Fix is an excellent bodyweight exercise designed to improve the mobility and stability of your hips. It is particularly effective at opening tight hip flexors and activating the glute muscles, which is key in many other movements, such as deep squats and lunges. This movement is great for anyone who experiences tightness in the hips or notices asymmetry in their body, which can hinder training and everyday movement. For example, if a regular lunge feels difficult due to hip tightness, this variation will help you build the necessary mobility and strength. Due to its beginner-friendly nature, the Split Squat Hips Fix is easy to incorporate into both warm-ups and recovery training. It helps prepare the body more effectively for workouts by improving joint ranges of motion and muscle activation. When done regularly, it helps improve body control, reduce the risk of injury, and promote optimal movement patterns. It allows you to build a stronger foundation for more demanding strength training and experience better performance both in the gym and in daily life. The movement also improves balance and coordination, which is beneficial for everyone. Optional equipment, such as a yoga block or balance stick, makes the movement adaptable to each individual's needs and level of development. This makes it a versatile and effective tool for hip health and overall well-being.
Benefits
Effectively improves hip mobility.
Strengthens glute muscles and hip stabilizers.
Opens tight hip flexors.
Promotes better body control and balance.
Reduces the risk of injury in the lower limbs.
Prepares the body for more demanding movements.
Facilitates deeper lunges and squats.
Muscle groups
Primary
- gluteal7
- gluteal7
Secondary
- adductors5
- adductors5
- quadriceps4
- quadriceps4
Stabilizers
- hamstring4
- hamstring4
- calves3
- calves3
- abs4
- obliques3
- obliques3
- lower-back2
How to perform
Setup
- Get into a split stance: front foot fully on the ground, back foot on the ball of the foot. The distance between your feet should be about 1–1.5 steps.
Execution
- Lower yourself slowly towards a vertical shin position in the front leg, keeping the knee aligned with the foot.
- Gently push your hips back and down while extending the heel of the back leg away (lengthening the hip flexor).
- Keep the knee of the front leg slightly directed outward, feeling the support from the glute. Pause at the bottom for 1–2 seconds and take deep breaths into your sides/hips (1–2 breaths).
- Rise up by squeezing the glute of the front leg and keeping your core active. Repeat slowly for 6–10 repetitions per side.
Coaching cues
- •Keep the pelvis straight – think of the belt buckle pointing forward, not rotating outward or inward.
- •Extend the back leg long behind you, but keep the chest up (do not overextend the lower back).
- •Guide the front knee gently outward to align the foot-knee-hip and activate the glute.
- •Breathe in through your nose at the bottom and expand your breath into your sides/hips; exhale while lightly engaging your deep abdominal muscles.
- •The movement should be controlled and painless – a smaller range of motion is okay, focus on symmetry and feeling.
Common mistakes
❌ Rounding or arching the back
Why it's wrong: When the back rounds or arches, the stretch of the hip flexors weakens and unnecessary pressure is placed on the lower back.
✓ Fix: Keep your abdominal muscles lightly engaged and your upper body straight, as if your chest is open.
❌ Too short of a range of motion
Why it's wrong: If you do not lower yourself deep enough, hip mobility will not improve optimally and glute activation will be insufficient.
✓ Fix: Aim to lower yourself so that the knee of the back leg is close to the floor and you feel the stretch in the hip flexor. Use a yoga block under the knee if necessary.
❌ Shifting weight forward or backward
Why it's wrong: Uneven weight distribution can strain the knees or prevent proper activation of the hip.
✓ Fix: Keep your weight evenly distributed between the heel, ball, and little toe of the front foot. Ensure that the knee of the front leg stays aligned with the ankle.
Frequently asked questions
How often should I do the Split Squat Hips Fix?
You can do this movement 3-5 times a week, depending on your needs. If you use it for warming up, do it before each lower body workout. As a recovery exercise, you can include it on lighter days. Listen to your body and adjust the frequency accordingly.
Do I need a yoga block or stick?
They are optional but can be very helpful. A yoga block under the knee helps regulate the range of motion and depth if you cannot go low enough yet. A stick helps maintain balance, allowing you to focus better on the hip movement and muscle activation.
Does the movement feel more like a stretch or muscle activation?
The movement should feel like both! You should feel a gentle but effective stretch in the hip flexor of the back leg, while the glute muscles of the front leg should activate for work. If you feel pain, check your technique or ease the movement.
Can I do this movement if I have knee pain?
If you have knee pain, always consult a doctor or physiotherapist before starting a new movement. In this movement, the knee of the back leg is close to the floor and the knee of the front leg is aligned. You can soften the surface under the knee or limit the range of motion if pain occurs. Focus on controlled execution and do not force the movement.
Safety tips
- Listen to your body: Do not force the range of motion if you feel pain. The stretch should be comfortable, not painful.
- Maintain good posture: Keep your back straight and your abdominal muscles lightly engaged to avoid straining your lower back.
- Use props if necessary: A yoga block or support stick can help maintain good technique and balance, reducing the risk of injury.
- Start slowly: If you are a beginner or have tight hips, start with a smaller range of motion and gradually deepen it.
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