Supported Split Squat

oec:supported-split-squat

A stationary split squat performed while holding a sturdy object to reduce balance demands and isolate lower-body drive.

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Also called: Hand-Supported Split Squat, Assisted Split Squat

How to do it

Stand adjacent to a sturdy post, rack upright, wall, or chair.
Place one hand lightly on the support for balance.
Step one leg backward into a split stance, maintaining hip-width distance between your feet.

Descend by bending both knees simultaneously, keeping your torso tall with a slight forward incline.
Lower under control until your back knee is hovering just above the floor.
Press through the midfoot and heel of your front foot to extend both knees and return to the starting position.
Perform the desired repetitions before switching legs.

Inhale on the descent; exhale as you push back up to the starting position.

Pulling excessively with the supporting hand: Use the hand support solely for stability, letting the legs generate all lifting force.
Stance too narrow laterally: Keep feet hip-width apart as if standing on train tracks rather than a tightrope.
Front heel rising off the floor: Step slightly farther forward or sit back slightly so weight remains distributed across the entire front foot.

Ensure the support object is stable and firmly anchored before placing weight on it.

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