MovementsBarbell & Weightlifting
Split Squat
Also known as: Static Lunge · Bulgarian Split Squat · Rear-Foot-Elevated 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.
Split SquatBarbell & Weightlifting
The 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 it
- 01Step into a stance long enough that both knees can reach about 90 degrees.
- 02Keep the torso upright and the front shin close to vertical.
- 03Lower straight down until the rear knee hovers a few centimetres off the floor.
- 04Drive through the whole front foot to stand, keeping the rear leg along for the ride.
- 05Finish 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.
Coaching tips
- · Treat the weaker leg as the one that sets the reps, and match the strong side to it.
- · A vertical front shin keeps the work in the hip and quad rather than the knee.
- · This is the cheapest leg strength you can build in a hotel room or a park.
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