Introduction.
The split squat, particularly as taught by Charles Poliquin with the knee intentionally tracking far over the toes, remains one of the most underutilized tools in strength training. While many coaches shy away from this execution out of misplaced fear of knee stress, the truth is that this variation exposes athletes to highly specific joint angles and loading profiles that carry enormous transfer to both performance and resilience.
Poor application—such as cutting the range of motion short or avoiding knee-forward mechanics—removes most of the intended benefit and leaves athletes with a partial movement pattern that fails to address common weaknesses in the lower limb. When placed correctly in a periodized plan, the split squat enhances structural balance, enhances joint integrity, and builds a foundation for more advanced bilateral work.
Benefits to the Knee Joint.
Allowing the knee to travel well over the toes in a split squat creates a large moment arm for the quadriceps, dramatically increasing their involvement through knee extension at full range. This has two major consequences: first, it helps strengthens the vastus medialis, which plays a critical role in patellar tracking and long-term knee health; second, it exposes the knee joint to controlled, progressive loading at deep angles often neglected in conventional squats.
Rather than “wearing out” the knee, this stress actually teaches the joint to tolerate high forces in precisely the ranges where athletes most often suffer injury. Avoiding this pattern leaves the knee underprepared, setting the stage for chronic pain or breakdown under heavier bilateral lifts. Coaches who omit split squats out of fear are essentially creating fragile athletes.
Benefits to Flexibility
The split squat is one of the rare strength exercises that doubles as a mobility tool when executed with precision. By pushing the knee forward and maintaining upright posture, the hip flexors and rectus femoris of the trailing leg are placed under prolonged loaded stretch, while the ankle dorsiflexors of the lead leg are forced into deeper ranges. Unlike passive stretching, this occurs under active contraction, teaching the nervous system to own those end ranges.
The result is not just transient flexibility, but lasting mobility adaptations that transfer directly into more efficient squatting and sprinting mechanics. Coaches who neglect this pattern often misdiagnose poor squat depth as a hip or ankle limitation, when in reality the athlete simply lacks exposure to these loaded positions.
The Ideal Precursor to Full Squats.
For athletes who struggle to back squat deeply, It allows the lifter to load the quadriceps and hips heavily, whilst concurrently building the flexibility required to squat. Almost just as important, it teaches the correct motor patterning: the knee-forward position demands upright torso mechanics and full utilisation of ankle dorsiflexion, both prerequisites for high-quality Olympic or front squats. When an athlete has mastered the split squat with full depth, upright posture, and controlled eccentric tempo, their transition into bilateral squatting is far safer and more productive.
Parting Thoughts.
The split squat, particularly when performed with deliberate forward knee travel, is not just another accessory lift—it can be used as a cornerstone of sound lower body preparation. It reinforces knee integrity by targeting the VMO and training the joint to handle deep flexion forces, it actively develops mobility through loaded end ranges, and it builds the exact mechanics required for safe, effective squatting.
Coaches who dismiss it out of fear of knee travel fail to grasp its biomechanical value and deny their athletes one of the most direct pathways to strength, resilience, and progression. As a precursor to advanced bilateral lifts, the split squat sets the standard for movement quality and structural balance, making it one of the most underrated yet essential exercises in program design.
