Split Squat

A stationary lunge lowering straight down in a split stance, building single-leg strength without a step.

How to do it

1. Stand in a split stance with one foot forward and one back.
2. Keep your torso upright and core braced.
3. Lower your hips straight down by bending both knees.
4. Stop when the back knee is just above the floor.
5. Drive through the front heel to return to the start.
6. Complete reps on one side, then switch.

Tips

• Lower straight down rather than lunging forward.
• Keep most of your weight over the front foot.
• Keep the front heel planted throughout the rep.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings