The Split Squat: Essential for Women Over 40

The Split Squat: A Vital Strength Exercise for Women Over 40

The split squat is the one strength exercise that every woman over 40 should master. After 40, effective exercise focuses on delivering maximum benefits for strength and balance. This compound movement enhances overall fitness by targeting multiple muscle groups, improving joint health, and supporting healthy aging.

Why is the Split Squat Important?

The split squat trains your glutes, quads, and inner thighs effectively. It enhances strength, balance, and joint health, which is crucial for women in midlife.

Benefits of the Split Squat

• Builds muscle - Supports healthy aging by preserving strength.
• Strengthens joints - Improves tendon health with motion.
• Enhances balance - Engages multiple muscles and stimulates cognitive function.

How to Perform the Split Squat

1. Stand with your back to a stable surface, shift weight to one leg, and elevate the other leg.

2. Maintain a 90-degree angle at both knees and keep feet parallel.

3. Lower down slowly to almost touch the floor and then rise back up.

Common Mistakes

• Not using support for balance can hinder performance.
• Too much weight on the back leg can lead to improper form.

Recommended Frequency

It’s advisable to practice the split squat for two to three sets of eight to 12 reps, ideally once a week.