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How To Do A Couch Split Squat With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_COUCH_SPLIT_SQUAT.jpg" } }, "headline":"How To Do A Couch Split Squat With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Couch Split Squat With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_COUCH_SPLIT_SQUAT.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Many of us are under the impression that in order to get in great shape, we need to use expensive equipment and lift heavy weights. As a result, a lot of us are dropping some serious cash on monthly gym memberships that we may not even be using. What fewer people are aware of is that one of the best pieces of workout equipment is right in your own living room—a couch. Here we’re going to teach you an incredible lower-body exercise that requires zero fancy machines. It needs nothing more than your body and a sofa, loveseat, or chair: the couch split squat.</p> <p>For the couch split squat, stand one step in front of your couch or chair and place one leg back on the couch. Bend your front leg to drop your back knee to the floor, then press back up to the starting position. Repeat the movement on both sides. This exercise is going to target the muscles of the lower body including your glutes, quads, hamstrings, hip flexors, and lower back. And because you’re working each leg individually, you’re going to build symmetrical strength in each leg while improving your balance and stability.</p> <p>If you’re new to working out, try the regular split squat first. Do everything exactly the same as you did for the couch split squat, but place your back foot on the ground rather than on the couch. If you need a little extra support, place a cushion on the floor for your knee to rest on when you drop into the squat. Over time, you’ll build up the strength necessary to do the couch variation.</p> <p>Once you’ve mastered the couch split squat, you’ll be ready to tackle the jumping couch split squat. As you can probably guess, this move is almost identical to the couch split squat, but you’ll add jumping into the mix. Drop down into the split squat, then explode upward as high as you can, allowing your foot to leave the ground. The powerful leap in this exercise is going to really work those quads and glutes, helping you to build strength and muscle tone in your lower body.</p> <p>But first, let’s learn how to perform the perfect couch split squat!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand in front of your couch and take one step forward. Place your right foot on the couch behind you with your toes resting on the couch.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-LR-1.jpg" class="img-fluid" alt="couch-split-squat-1"> </picture> <li>Inhale and drop your right knee as far to the floor as you comfortably can while bending your left leg.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-LR-2.jpg" class="img-fluid" alt="couch-split-squat-2"> </picture> <li>Exhale and press yourself back up to return to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-LR-3.jpg" class="img-fluid" alt="couch-split-squat-3"> </picture> <li>Repeat until you’ve reached the desired number of repetitions. Switch to perform the exercise with the right leg in front.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Start with your legs about hip-width apart and your foot directly behind you on the couch. You’ll lose your balance if your back leg aligns with the front leg or if it’s too close. Keep your hips set and your legs in that solid balanced position.</li> <li>Keep your back leg active by pressing your big toe and the one next to it into the couch. The tendons that adjoin those two toes should be in full contact with the couch throughout the movement so your knee won’t wobble in and out.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-LR-4.jpg" class="img-fluid" alt="couch-split-squat-4"> </picture> <li>Put 70% of your weight on the ball of your front foot and 30% on the heel while gripping the ground with your toes. This not only keeps your leg active throughout the movement, but it will also strengthen the toes, ankles, knees, and hips, helping to improve your stability and posture.</li> <li>Make sure that your knees are tracking over your toes as you drop down and that they aren’t coming too far forward. Your shin should be almost vertical, creating a straight line up through the knee. Your knee joint is only meant to hinge in one direction. Keep that good alignment to avoid knee injury during this exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/couch-split-squat-LR-5.jpg" class="img-fluid" alt="couch-split-squat-5"> </picture> <li>As you come up, think about squeezing your glutes and extending your hips forward rather than pushing yourself up from your front foot. The split squat should hit the glutes and hamstrings hard, so doing this ensures you’re building strength while giving shape and tone to your booty.</li> <li>Good posture is key here. Make sure to stay nice and tall throughout the movement, and don’t hunch your back.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The couch split squat is an incredible compound exercise that’s got a host of benefits including building lower body strength and tone, strengthening your joints, and helping you improve your stability and posture. As always, make sure to follow the cues we’ve offered here to get the most out of this move.</p> <p>It’s important not to push yourself too hard with this move as it can cause or aggravate injuries, so only drop down as far as you can comfortably. You can always work your way up as you build strength over time. If this move isn’t right for you yet, try out the regular split squat—performing the exact same movement with your back foot on the floor instead of the couch.</p> <p>The couch split squat is the perfect move to prepare you for one of our favorite advanced exercises, the jumping couch split squat. This exercise works your balance and stability, plus the explosive jump on each repetitions enhances strength and power in your legs.</p> <p>Now that you know how to perform the perfect couch split squat, it’s time to jump into action! The next time you’re in your living room and looking for something to do, try knocking out a few repetitions of this incredible move.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jumping-couch-split-squat/">Jumping Couch Split Squats</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-split-squats/">Split Squats</a>.</p> </section> </article>

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