At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we frequently help patients struggling with knee pain, hip tightness, and poor movement mechanics. Many ask: Why do my knees hurt when I squat? or How can I strengthen my legs without making my joints worse?
One of the best exercises for building knee stability, improving hip mobility, and preventing lower-body injuries is the split squat. Unlike traditional squats that distribute weight evenly between both legs, the split squat allows for better control, deeper mobility, and focused muscle engagement—all while reducing strain on the joints.
If you’ve been looking for a knee-friendly way to strengthen your legs, improve flexibility, and enhance stability, split squats could be the game-changer your joints need.
Why Split Squats Are Superior for Joint Health
Many people struggle with traditional squats due to knee pain, hip stiffness, or poor balance. The split squat removes these limitations by allowing each leg to work independently, leading to better muscle activation and improved movement mechanics.
Key Benefits of Split Squats
• Builds knee strength safely – Targets the quadriceps and stabilizing muscles without excessive pressure on the knees.
• Improves hip flexibility – Helps open up tight hip flexors, reducing strain on the lower back and pelvis.
• Enhances balance and coordination – Forces each leg to support the body individually, improving overall stability.
• Supports pain-free movement – Strengthens ligaments and tendons, preventing injuries in the knees and ankles.
For those in NYC who walk, run, or spend hours on their feet, split squats are an excellent way to protect your joints from wear and tear.
How to Perform the Split Squat Correctly
To get the most out of this exercise, proper form is crucial.
Step-by-Step Instructions
1. Start in a lunge position – One foot forward, the other foot back, keeping hips square.
2. Lower your back knee toward the ground – Keep your front knee aligned over your ankle.
3. Maintain an upright posture – Avoid leaning forward or arching your back.
4. Push through your front heel – Engage your glutes and quadriceps to return to the starting position.
5. Perform 3 sets of 10-15 reps per leg – Increase difficulty by adding weights or elevating your back foot.
Why Split Squats Work Better Than Regular Squats
Many people assume standard squats are the best for lower-body strength, but split squats provide unique advantages:
• Less strain on the knees – Reduces compressive forces, making them safer for those with knee pain.
• Improved hip mobility – Opens up tight hip flexors, improving posture and spinal alignment.
• Better muscle balance – Corrects strength imbalances between the left and right legs.
If you’ve ever struggled with squatting pain or mobility issues, split squats may be the perfect alternative.
Who Should Incorporate Split Squats?
Split squats benefit anyone looking to strengthen their lower body without stressing their joints. They are especially useful for:
• Athletes recovering from knee injuries – Builds stability while avoiding excessive strain.
• People with hip tightness or poor flexibility – Improves range of motion in the lower body.
• Runners and cyclists – Enhances single-leg strength for better performance and injury prevention.
• Office workers with poor posture – Reduces the impact of prolonged sitting on hip mobility.
At Unity Chiropractic Wellness, we help NYC residents safely integrate these movements into their routine for long-term joint health.
Common Questions About Split Squats
1. Will split squats hurt my knees?
No—when performed correctly, split squats reduce knee strain by strengthening supporting muscles.
2. How often should I do split squats?
For best results, aim for 2-3 times per week, gradually increasing resistance.
3. Can split squats replace traditional squats?
They can be a great alternative if you experience pain or mobility restrictions with regular squats.
4. What if I have trouble balancing?
Start by holding onto a stable surface and progress as your stability improves.
5. Does chiropractic care help with knee and hip mobility?
Absolutely. Chiropractic adjustments realign the joints, making movements like split squats more effective and pain-free.
Final Thoughts
Split squats are one of the best exercises for strengthening the knees, improving hip mobility, and preventing injuries. Whether you’re recovering from pain, improving flexibility, or enhancing balance, this movement belongs in your routine.
If you’re struggling with knee or hip discomfort, our expert chiropractors at Unity Chiropractic Wellness in NYC’s Midtown East, Murray Hill, and Grand Central area can help.
Schedule an appointment today to start building stronger, healthier joints!