Weighted Split Squat with Valgus Control

• CATEGORY

  Lower Body Strength

  Glute Focus

  Injury Prevention

• EQUIPMENT NEEDED

  Dumbbell or Kettlebell

  Anchored Resistance Band

  Squat Rack (or sturdy anchor point)

• LEVEL

  Intermediate

Overview

The Weighted Split Squat with Valgus Control targets strength and neuromuscular control simultaneously. By anchoring a resistance band above the outside knee, this variation challenges the gluteus medius and hip stabilizers to prevent knee collapse (valgus) during a split squat. Combining external load with resisted frontal plane feedback trains proper knee alignment, improves hip control, and reduces injury risk.

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Muscles Worked

PRIMARY:

• Gluteus medius

• Gluteus maximus

• Quadriceps

SECONDARY:

• Hamstrings

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Anchor a resistance band at knee height on a squat rack or sturdy structure.

2. Step into the band so it wraps just above the outside of the forward leg’s knee, pulling inward (medially).

3. Hold a dumbbell or kettlebell in a front rack position at chest height.

4. Position your legs in a staggered stance: front foot forward, back foot behind you.

5. Begin descending into a split squat by bending both knees while hinging at the hips.

6. Actively press the front knee outward into the band to prevent valgus collapse.

7. Lower until your front thigh is parallel to the ground or as depth allows with control.

8. Push through the front heel to return to the starting position.

9. Perform all reps on one side, then switch.

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Benefits

• Trains proper knee tracking and hip stability.

• Strengthens the glute medius, a key player in injury prevention.

• Improves hip-knee-ankle alignment in lunges and squats.

• Adds functional feedback for athletes and post-rehab clients.

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COACHING CUES

• Drive your knee out into the band

• Keep your torso tall while hinging from the hips

• Press through the heel and maintain knee alignment

• Control both the descent and the return

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Notes

The Weighted Split Squat with Valgus Control combines load and resisted feedback to develop strong, stable, and aligned lower body mechanics. It’s a highly effective movement for improving glute activation and preventing knee collapse in both training and sport-specific settings.