Transverse Split Squat

Transverse Split Squat
Presented by Spartan Training®

During a Spartan Race you need to be strong and able to move within all planes of motion. Why? We don't only move in straight lines, so squatting one way just isn't going to cut it. The transverse split squat is going to incorporate a different range of motion into your squat routines, making you a more versatile athlete.

In addition to building strength, this exercise is also going to increase your mobility, stability and balance.


To perform a transverse split squat, remember the following pointers:

  1. Start with feet shoulder width apart, or slightly wider.
  2. Step back at 45 degree angle.
  3. Keep feet perpendicular.
  4. Squat back over rear leg.
  5. Extend arms before you at shoulder height.

Transverse Lateral Squats will better prepare you in the following Spartan obstacles:

  1. Hill Climbs
  2. Sled Drags
  3. Cargo Net
  4. Atlas Stone Carry

Here are some other similar squats that are frequently featured in the Spartan Workout of the Day.

  1. Standard Bodyweight Squat
  2. Split Squat
  3. Lateral Split Squats
  4. Bulgarian Split Squat

Amp up your fitness and wellness routine NOW. Click here to find a 2021 Spartan race near you!