Split Squat

A lunge held in one place: front foot planted, rear foot behind, lowering and standing without stepping. It exposes side-to-side differences that a two-legged squat lets you hide.

Standard: A valid rep lowers until the rear knee is just off the floor and the front thigh is roughly parallel, then returns to a fully extended front leg with the stance unchanged.

How to do the Split Squat

1. Step into a stance long enough that both knees can reach about 90 degrees.
2. Keep the torso upright and the front shin close to vertical.
3. Lower straight down until the rear knee hovers a few centimetres off the floor.
4. Drive through the whole front foot to stand, keeping the rear leg along for the ride.
5. Finish all reps on one side before switching unless the workout says to alternate.

Common faults

• A stance too short, which drives the front knee far past the toes and loads the joint.
• Pushing off the back foot so the front leg does less than half the work.
• Letting the torso pitch forward as the set gets hard.
• Rear knee slamming into the floor rather than touching down under control.

Scaling & progressions

• Hold a rig upright or a wall with one hand while balance develops.
• Shorten the range and lower to a cushion before chasing full depth.
• Elevate the rear foot on a bench once the flat version is easy.
• Add load as a goblet hold, two dumbbells or a backpack once bodyweight is smooth.