Bodyweight Split Squat

Hip|Knee
Setup Instructions

Stand in a staggered stance with one foot positioned forward and the other foot positioned behind you. Keep your feet about hip-width apart from side to side for balance. Maintain an upright posture with your chest tall and your arms relaxed at your sides.

How To Perform

Slowly bend both knees to lower your body straight down toward the floor. Keep your front foot flat while your back heel stays lifted. Lower until your front thigh approaches parallel to the floor or as far as comfortable. Press through your front foot to return to the starting position.

Dosage
3–4 sets, 6–10 repetitions, Rest 60–90 seconds between sets
Key Cues
  • Keep your chest tall
  • Lower straight down between your feet
  • Keep your front foot flat on the floor
  • Push through your front foot to stand
Exercise Purpose
This exercise builds lower body strength while increasing demand on each leg individually. It improves strength, balance, and control during single-leg tasks.
When To Use
This exercise is useful when progressing toward single-leg strength and improving control during lower body movements.
Common Mistakes
  • Leaning excessively forward
  • Knees collapsing inward
  • Front heel lifting off the floor
  • Taking too narrow of a stance
Progress When
  • You can perform all repetitions with good control
  • The movement feels stable and balanced
  • You are ready to add resistance or increase difficulty
Regress If
  • Pain increases during the movement
  • You cannot control the descent or ascent
  • You lose balance during the exercise