Movement Monday – Deficit Split Squat


In week 2 of Movement Monday we have the unilateral exercise the deficit split squat. The Deficit Split squat in a moderate to advanced movement for when you have mastered exercises like the stationary split squat and reverse lunge and looking to challenge yourself with regards to your mobility and stability during lower body unilateral movements.

Predominant Muscles Utilised Performing Deficit Split Squats

With this lower body exercise you can expect to challenge all the major muscles in your lower body, these include your Gluteal muscles, Hamstrings, and Quadriceps. One of the major benefits of unilateral lower body exercises is the challenge it places independently on each leg, this helps fix asymmetries and gain greater levels of stability.

Deficit Split Squat Benefits

The muscles mentioned above are big players when it comes to lower body training. As we mentioned above split squats are great for ironing out asymmetries, variances from one side to the other especially through the gluteal muscles is a common problem with general population clients and one any split squat variation will help.

Who Should Deficit Split Squat?

Anyone and everyone no matter what level of training experience you have will benefit from adding split squat variations. We highly recommend being competent with reverse lunges at full ROM before progressing to the deficit variation.

How Often Should You Perform Split Squats?

We recommend for general population clients that are training 2-3 times per week including a split squat variation anywhere from 1 to 2 times per week.

Yours in Health & Fitness

Chris Dawson

Thanks for taking the time to read my ‘Movement Monday’ where we gave you a small insight into deficit split squats. If you’d like to find out more about working with an Authentic Health Coach here are some of the ways you can work with us.

How You Can Work With Us

Work with us privately – If you love to train alone, have a particular focus or goal you want to succeed with click HERE and put ‘Personal Training’ in the message line to learn more about working with an
Authentic Health Coach.

Work with us semi privately – If you understand you need a personalised plan, accountability to that plan and love being in a small team environment of 2-3 others who you will succeed with click HERE and put
‘Semi Private’ in the message line.

Join our small group community – If you would like to learn how you can work with our amazing coaches and want to be apart of an awesome community of like minded people click HERE and put ‘Group Training’ in the message line.