← EXERCISE LIBRARYStrength
Split Squat
A static lunge with both feet on the floor — the single-leg pattern without the balance demand of a rear-foot-elevated version.
- 01Step one foot forward into a long stride, back heel lifted, feet roughly hip-width apart side to side.
- 02Stand tall with the weight mostly through the front foot.
- 03Lower straight down until the back knee is just off the floor.
- 04Drive through the front heel to stand, keeping the same stance for every rep of the set.
- 01Straight down, not forward.
- 02Front foot flat — heel included.
- 03Torso stays upright and square.
- 01Stance too short, which throws the front knee well past the toes and loads the joint instead of the hip.
- 02Pushing off the back toe, which quietly turns it into a two-legged lift.
- 03Feet on a tightrope — set them apart side to side or balance becomes the limit.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.