Split Squats, Foot Position and Energy
Clients often want to know which exercise they should perform to stay healthy and avoid injury or re-injury. There is never one exercise to rule them all, but a lot of times activities that involve just one arm or one leg at a time can be helpful in avoiding the pitfalls of typical gym-based injuries. This can be a host of different exercises, but some common ones include landmine presses, split squats, concentration curls, etc. The unilateral nature of these activities promotes mobility in and of itself, however mechanics still matter.
Split squats, and its variations, all have merit in specific contexts. During the split squat the loaded leg in front is biased toward absorbing energy from the ground and slowing us down as we descend into position. We are training the lead leg to be more pliable, while joints have the opportunity to change shape and alter pressures. The trailing leg is putting energy into the ground and propelling us forward. It is becoming stiffer and recoiling as it rebounds like a rubber band. Those mechanics alone mimic typical walking patterns and facilitate mobility through the system in a way that might develop longevity.
Foot position in these contexts really matters. It affects all of those mechanics to a great degree. One common fault we see in folks is that their lead foot wants to roll outward, with the big toe coming off the ground. This puts the entire system at a mechanical disadvantage and limits force propagation. Reason being that the foot can no longer provide maximum effort, it has become handicapped. It’s like walking around on ice skates, the tiny blade of the lateral foot is now absorbing or producing all of the energy. Any joint or tissue above the foot now must compensate for the limited role the foot is playing. The easy fix here is to maintain the contact of the inside edge of the foot, keeping the big toe down and maximizing the surface area to manage the exercise. This cue requires the remainder of the body to be able to do the same, which is another feat to overcome to effectively perform the movement.
Unilateral work, like split squats, is one alternative to potentially maintaining greater lifespan in the gym. They mimic the patterns of gait that keep us mobile and capable, while also developing load tolerance. Mechanics do matter, despite this quality. Foot position has a huge influence on the way our bodies manage the movement and the energy we can either absorb or express during the exercise.
Austin Ulrich, Physical Therapist
