Split Squat

Purpose of the exercise

Strength exercise for the upper legs (quadriceps, hamstrings), glutes (gluteus maximus, medius), lower back (erector spinae) and core stabilisers. Improves single-leg strength, balance, stability and functional leg strength. Also effective for identifying and correcting strength differences between left and right, and for improving proprioception and ankle stability without the dynamic component of lunges.

Supplies

• Sufficient space to stand in split stance
• Flat, stable surface
• Optional: dumbbells, barbells or kettlebells for extra resistance
• Optional: wall or chair for balance support (beginners)

Starting position

1. Stand upright and put one leg about 60-90 cm forward
2. Place your back foot on the ball of your foot (forefoot/toes)
3. Keep your front foot completely flat on the ground
4. Both feet pointing forward
5. Distribute your weight evenly between front and hind legs (about 70-30)
6. Keep your torso upright, chest forward
7. Arms next to your body or hold dumbbells
8. Tighten your core
9. Eyes forward

Implementation

1. Bend both knees at the same time and lower your body vertically
2. Descend until your front thigh is parallel to the ground
3. Your back knee comes almost to the ground (5-10 cm distance)
4. Keep your front knee above or just behind your front ankle
5. Keep your torso upright and vertical
6. Push back up via your front heel and ball of back foot
7. Stretch both legs at the same time
8. Come back to the starting position (feet stay in the same place)
9. Repeat all repetitions on one side before switching

Points of interest

• ✓ Keep both feet in the same place the whole set (static)
• ✓ Move down vertically (do not lean forward)
• ✓ Keep your front knee in line with your front foot
• ✓ Distribute weight between front and back leg (about 70-30)
• ✓ Keep your torso upright and core tense
• ✓ Push through your front heel to come up
• ✓ Breathe in when lowering, out when rising
• ✗ Avoid putting your front knee too far past your toes
• ✗ Don't let your front knee fall inwards (valgus)
• ✗ Don't lean too far forward with your upper body
• ✗ Don't let your back knee bang hard on the ground
• ✗ Don't move your feet between repetitions (stay static)
• ✗ Don't rest your weight entirely on your front leg

When this exercise?

This exercise is suitable for athletes of all levels who want to develop single-leg leg strength and balance in a static position. Ideal as a progression from lunges because the static position puts more focus on strength and less on coordination. Very effective as an accessory leg exercise after compound exercises such as squats or deadlifts. Perfect for identifying and correcting asymmetry between left and right. Also valuable as preparation for Bulgarian split squats - you learn the correct position and movement without the added instability of a raised back leg. Suitable in rehabilitation after knee injuries or cruciate ligament reconstruction to gradually build single-leg strength (in consultation with physiotherapist). Can be used as a main leg exercise in home training or as accessory work in the gym. For acute knee pain, hip pain or balance problems, have a physiotherapist assess first. Start with bodyweight and experiment with different stance widths to find your optimal position before adding weight. The split squat is more stable than lunges but more challenging than bilateral squats.