The split squat has not only been named one of the best bodyweight exercises for the lower body by the University of Cambridge, but more recent research shows that it is effective for addressing strength imbalances in the body. It will help you boost your metabolism, something great at 50.
Fitness coaches consider the split squat to be one of the best exercises available for women who want to develop muscle, metabolism, and more at any age. It is the more advanced version of the traditional two‑leg squat, requiring greater motor (muscular) skill and it is performed unilaterally (one leg at a time).
Also known as static lunge, the split squat is an excellent exercise for the glutes and quadriceps that will improve balance, stability, and core strength. Additionally, it can be used to gain confidence when moving on unstable surfaces and is especially beneficial as part of a strengthening program for adult women.
How to perform the split squat at 50
To perform well the split squat at 50 you should follow these steps and ensure you perform each movement slowly and with control to ensure good technique and maximise benefits. Follow these steps:
• With your feet hip-width apart, take a wide step forward.
• Keep the shoulders directly over the hips and the ears aligned with the shoulders.
• Bend the rear knee to lower the hip (under control), stopping just before it touches the ground.
• Imagine you split the floor between your feet, pushing with the toes of the rear foot and the heel of the front foot to return to the starting position. This is one repetition.
To help make this split squat even more effective, warm up with mobility and stretching exercises for the hip flexors and calves, in particular. Make sure the rear knee lowers as far as possible. For beginners and women over 50, start with a smaller and shallower movement before progressing to deeper movements once you have gained confidence.
If you feel particularly unstable, do not hesitate to extend the arms to balance and you can also increase the distance between your feet. Other progressions include slowing down the movement, holding a weight, or adding a step forward with each repetition.
Build muscle and boost metabolism
If you want to build muscle and boost metabolism at 50, the split squat is going to surprise you greatly. For muscle growth, you essentially need time under tension, range of motion, and progressive overload, something the split squat provides in abundance, while metabolic gains come from the effort required to perform the movement.
The split squat is one of the most effective exercises a woman can perform for several reasons, including building muscle and obtaining metabolic benefits. They involve large muscle groups and require a significant effort to perform them with good control, which creates a metabolic demand, as muscles need energy to sustain the movement.
Woman exercising on a mat.
This increases the overall energy expenditure within a workout, which, when included at the start of the session, enhances the metabolic demand of the overall session and promotes a metabolic boost throughout the day, even after you stop moving.
Improve balance
The split stance engages the core to maintain balance in an unusual posture. As you accumulate years, your ability to maintain stability will inevitably decline, but the good news is that balance is a skill that can be improved with practice and exercise. The more you improve your balance and leg strength, the longer you will preserve your functional independence.
Split squats are often confused with lunges, as they are similar. A split squat is performed with a constant up-and-down movement, whereas a lunge requires stepping forward or backward (these are forward or backward lunges). The stability provided by a split squat allows you to progress to more challenging variants of the movement and even hold weights to increase strength and muscle mass.
