Split squats are one of the most powerful exercises in both strength training and rehabilitation programming. Yet, many overlook the “why” behind choosing one split squat variation over another.

From my perspective, understanding biomechanics, centre-of-mass, and force production are key to helping clients move better, feel better, and get stronger — faster and with fewer compensations.

In this post, I will break down the 5 of my favourite split squat exercises, explain when and why to use each, and show how a biomechanics-first approach restores authentic movement patterns, reduces unwanted compensations, and integrates strength with mobility.

Why Center of Mass Matters in Split Squats

Traditional training often focuses on how “hard” an exercise is. Instead, using a model that is more objective like basing exercise selection on the shift of our centre-of-mass—a principle that directly affects load, tension, and joint control:

• Shifting Back (toward heels): Reduces load, opens range of motion, decompresses joints.

• Shifting Forward (toward toes): Increases force demands, drives muscular activation, challenges control.

Mastering this concept allows us as coaches, therapists or movement professionals to optimize split squat performance based on goals like restoring mobility, developing strength, or refining movement patterns.

The 5 Split Squat Variations You Must Know

1. Banded Split Squat – For Assisted Mobility and Patterning

Using bands helps unload the body, reducing joint stress while promoting clean movement mechanics. As you descend, band tension supports decompression at key joints like hips and ankles, restoring authentic motion.

Best for:

• Clients with knee pain, anterior hip tightness, or limited joint range.

• Movement re-patterning.

• Warm-ups aimed at enhancing joint decompression and control.

2. Front Foot Elevated Split Squat with Reach – To Enhance Hip Mobility and Reduce Compensation

Elevating the front foot subtly shifts the center of gravity backward, encouraging hip internal rotation and reducing stiffness. The reach integrates rib cage and pelvic mechanics, supporting a more authentic gait pattern.

Best for:

• Addressing anterior pelvic tilt or limited hip internal rotation.

• Clients recovering from low back pain or piriformis syndrome.

• Athletes seeking to enhance posture and force absorption/acceptance control.

3. Pallof Press Split Squat – For Stability, Core Engagement, and Foot Mechanics

Incorporating a Pallof press adds a rotational challenge that promotes foot pronation and deep core activation. This movement reinforces controlled force production and optimizes kinetic chain integration — vital for both sport and rehab settings.

Best for:

• Building trunk and pelvic control during unilateral loading.

• Enhancing dynamic core stability.

• Strengthening integrated movement mechanics through the kinetic chain.

4. Jefferson Split Squat – For Controlled Propulsion and Glute Activation

Placing a barbell between the legs locks the body into internal rotation, promoting efficient hip extension and posterior chain engagement. The forward lean teaches controlled propulsion while minimizing compensatory patterns.

Best for:

• Athletes needing proximal hamstring and glute strength.

• Training explosive, hip-driven movements under controlled load.

• Clients needing to refine movement control with load.

5. Rear Foot Elevated Split Squat (Bulgarian) – For Maximum Load and Unilateral Strength

Elevating the rear foot shifts the center of mass forward, increasing load on the working leg. With a slight torso lean and active hip extension, this variation delivers maximum stimulus for strength and hypertrophy.

Best for:

• Advanced trainees targeting unilateral leg strength.

• Clients aiming to improve posterior chain loading patterns.

• Strength athletes seeking improved movement control under load.

Conclusion

Split squats are more than a leg exercise — they’re a strategic tool to restore authentic movement, reduce compensations, and integrate mobility with strength. By mastering split squat variations and applying a progressive, biomechanics-driven system, you’ll help clients move better, feel better, and perform better — faster.

Ready to learn how to plug these split squat variations into a 3-phase strength program that improves mobility, builds strength, and reduces compensation patterns? 

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