Improve Balance and Strengthen Your Legs With the Split Squat

Author

Brandon
January 10, 2025

Happy New Year,

Welcome back to the Tactile Training Newsletter. If your resolution in 2025 is to develop herculean-sized quads and glutes that appear to be sculpted by the hands of Michelangelo himself, this newsletter is for you. This week we are learning how to perform the split squat using tactile verbal descriptions. This exercise will then be added to the Tactile Training Functional Workout Plan for you to try.

Tactile Training: The Split Squat

  • The split squat is a unilateral exercise for the lower body that predominately targets the glutes and quadriceps muscles while requiring core strength and stability to maintain proper form. Your quadriceps muscles are what most people call their thighs. To feel your quadriceps, place one or both hands on your knee caps. Slowly slide your hands up your thighs until your hands reach your torso. The portion of your legs you feel between your knees and torso are the quadriceps muscles.

  • The split squat is one of the most effective lower body exercises for improving total body balance and single leg strength and can be progressed easily with dumbbells, making it my favorite lower body exercise.

  • My mission is to make exercise accessible. Today, we are going to use tactile cues to improve balance and lower body strength with the split squat!

    1. Step One: Tall-Kneeling Position

      • To start, find a wall, chair, or table you can stand alongside for balance and support. I recommend having one hand on a stable object to provide a point of reference and balance if needed.

      • If you have sensitive knees or are on a hard surface, consider placing a pillow or blanket on the floor to provide cushion as your knees will be in contact with the floor to begin and while you learn proper form.

      • We will begin on the floor with both knees in contact with the ground. Your torso should be upright and erect with your pelvis forward and butt away from the backs of your heels. Make yourself as tall as you can and be sure to not let your butt sag down towards your heels.

      • It should feel as if you are standing except on your knees. Your glutes should be engaged, your core should also be working, and you may even feel a mild stretch in the front of your thighs and pelvis. This position is called a tall-kneeling position and will help us transition into the half-kneeling position.

    2. Step Two: Half-Kneeling Position

      • Next, we will choose to step either our right or left foot up as if we are going to begin to stand up. Depending on what side you may have support on, I recommend stepping your opposite foot up. If you have support on your right side, begin by stepping your left foot up and placing it flat on the ground. Keep your right leg in place. It does not need to move. You are now in a half-kneeling position with your left leg as the lead leg.

      • I will continue describing this movement using the left leg as the lead which assumes you have support or balance on your right side. Your lead foot or left foot is now planted flat on the ground with your right knee still in contact with the floor.

    3. Step Three: Check Knee and Hip Alignment of Both Legs

      • Your lead leg should be bent at a 90 degree angle at the knee joint, the hip joint, and ankle joint to start.

      • Your kneeling or trailing leg should be bent at a 90 degree angle at the knee joint to start.

      • A 90 degree angle is a right angle and can be felt at the corner of any building or structure. An example of where to feel this is by running your hands over the space where the floor and wall meet. We can use this tactile cue to help us confirm that we have proper form.

      • Using your left hand, you should be able to feel a right angle where your left thigh and torso meet. You should also be able to feel a right angle immediately at the joint underneath your left knee. You should feel a right angle on the top of your foot where your left chin ends and foot begins.

      • Using your right hand, you should be able to feel a right angle on your trailing or right knee as well.

      • These four locations should all form 90 degree angles. If your fingers are being pinched in any of these locations, it means you need to widen the space between the joints or step your foot farther away from your torso. If the space feels to large, try to bring your foot closer to your torso.

    4. Step Four: Dig Trailing Toes Into Ground

      • Next, dig your toes into the ground of your trailing foot. In this case, that would be your right foot. Your toes should be flexing upwards and feel as if they are now dug into the ground.

      • We are now ready to perform our first repetition.

    5. Step Five: Perform the Split Squat

      • Press downward through your leading leg and stand straight upright. Your feet will not move from their starting position. Your leading or left foot will remain planted flat on the ground. Your trailing or right foot will be on the tips of your toes for the entirety of the repetition.

      • Once you are standing upright, slowly lower yourself straight back down towards your starting position. Just before your trailing leg’s knee touches the floor, pause.

      • After one second, repeat the motion and stand straight upright again. You have just performed your first two split squat repetitions.

      • Repeat this exercise for 10 repetitions before resting.

      • You will then repeat for 10 additional repetitions after switching your leading leg and trailing leg.

      • You should feel this exercise engaging your glutes, core, and quadriceps muscles. Because this exercise is unilateral and works one side of the body at a time, you must remember to perform it equally with both legs having a turn to lead and trail.

      • Be patient with yourself as you improve your lower body strength and balance. The split squat is one of the most challenging exercises to master.

    6. Step Six: (Optional Progression) Hold Weights

      • If you have access to dumbbells, kettlebells, or any similar weight that can be held in both hands; there is an optional progression you can perform.

      • Holding weights in both hands, let them hang by your sides comfortably. Be sure to keep your shoulders back and your torso upright and erect.

      • Perform the exercise exactly the same with the additional weight and you will feel the added challenge. Proper form is more important than added weight. Do not add resistance to this exercise unless you can safely balance and maintain proper form.

Tactile cues and descriptive movements such as this can be used to help make fitness more accessible. If you are interested in learning other exercises and ways to describe movements, let me know!

Weekly Challenge: Tactile Training Workout

Now its time to include today’s exercise into the Tactile Training Functional Workout Plan. In previous newsletters we learned how to perform the squat, plank, glute bridge, bird dog, hamstring stretch, and calf raises. With every newsletter, we will continue building a progressive and functional workout challenge you can use at home or in the classroom. If you are an educator or parent of an individual who is blind or visually impaired, try this routine out for yourself!

If you’d like to revisit tactile cueing instructions covered in previous newsletters, you can find them at the following link: https://tactiletraining.beehiiv.com/

As always, please consult a physician’s approval before beginning any new exercise program.

  • The workout is the following:

    • Perform 10 bodyweight squats

    • Perform 10 split squats with both legs leading and trailing (Option to perform weighted progression)

    • Perform 10 calf raises (Option to perform weighted progression)

    • Perform a fifteen to thirty second plank hold based on your ability. (Option to perform a kneeling plank regression if needed).

    • Perform 10 Glute Bridges (Option to perform single-leg progression if desired).

    • Perform 10 Bird Dogs (Option to perform knee to elbow progression if desired).

    • Rest 30 seconds and repeat for three rounds total.  

  • The cooldown stretching routine is the following:

    • Perform a supine hamstring stretch for thirty to sixty seconds and repeat on the other side.

    • (Option to repeat for up to three rounds)

If you enjoy this content or want a specific exercise described in a future post, respond to this email and let me know!

I hope you enjoyed this week’s newsletter and workout program! If you have questions or suggestions for future newsletters; contact me at [email protected]. Wishing you a very happy new year - until next time!

- Coach Brandon