Bodyweight Split Squat

oec:bodyweight-split-squat

A stationary lower-body compound movement performed in a staggered stance to build unilateral leg strength and balance.

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Also called: Split Squat, Static Lunge, Bodyweight Static Lunge, Split squats left, Split squats right

How to do it

Stand upright with your feet hip-width apart.
Take a comfortable stride forward with one foot, keeping your feet aligned on parallel tracks rather than on a tightrope.
Distribute your weight primarily on the front foot with the heel firmly planted, while resting on the ball of the back foot.
Keep your torso upright with your hands placed on your hips or held in front of your chest.

Descend by bending both knees simultaneously, lowering your hips straight down toward the floor.
Continue descending until your back knee gently approaches or lightly touches the ground, forming roughly 90-degree angles at both knees.
Drive through the front heel and midfoot to push yourself back up to the starting position without moving your feet.
Complete the desired repetitions on one side before switching to the opposite stance.

Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the top.

Stance aligned in a single line (tightrope stance), leading to instability.: Keep feet separated to hip-width horizontally to maintain a broad base of support.
Drifting excessively forward onto the front toes, lifting the front heel.: Focus on lowering your back knee straight down and keeping pressure evenly distributed through the front tripod foot.
Slamming the back knee into the floor.: Control the descent and hover the trailing knee just above the floor or place a mat underneath.

This record: CC-BY-SA-4.0.