Split Squat

A unilateral leg exercise performed in a staggered stance, effectively targeting the quadriceps and glutes while improving balance and addressing muscle imbalances.

Instructions

1. Stand in a staggered stance with one foot forward and one foot back, approximately 2-3 feet apart.
2. Keep both feet pointing forward and your torso upright with hands on hips or in front for balance.
3. Distribute your weight evenly between both feet, with slightly more weight on the front foot.
4. Bend both knees and lower your back knee toward the floor while keeping your front knee tracking over your toes.
5. Lower until your back knee is almost touching the floor or until your front thigh is parallel to the ground.
6. Press through your front heel and mid-foot to drive yourself back up to the starting position.
7. Complete all reps on one leg before switching to the opposite leg.

Tips

• Keep your torso upright and core engaged throughout the movement
• Don’t let your front knee cave inward; keep it aligned over your toes
• The range of motion on the back leg is important; try to tap the knee lightly to the floor
• This unilateral movement helps identify and correct strength imbalances between legs
• Beginners can hold onto a wall or bench for balance support
• Advanced lifters can hold dumbbells or add external resistance