Bodyweight Split Squat

Hip|Knee|Lower Body
Setup Instructions

Stand in a split stance with one foot forward.

How To Perform

Lower your body by bending both knees then push through the front leg to return.

Dosage
3 sets, 8–10 repetitions each leg, Tempo 2-1-2, Rest 60–90 seconds
Key Cues
  • Keep chest upright
  • Push through front heel
Exercise Purpose
Improves unilateral leg strength.
When To Use
“Useful when building single-leg strength.”
Common Mistakes
  • Knee collapsing inward
  • Leaning forward excessively
Progress When
  • The movement can be performed with good control
  • The exercise no longer produces symptoms
  • The final repetitions feel manageable
Regress If
  • Pain increases during the exercise
  • Balance cannot be maintained
  • Movement becomes uncontrolled

Exercise Calibration System

Exercises should feel challenging but manageable. This tool helps you adjust the difficulty so you keep progressing safely.

Wondering if Exercises are Too easy, Too Hard, or Just Right?

Find out using our Exercise Calibration System

Answer based on how your last set felt (effort) and how your body felt afterward (symptoms).

How to Use this tool

Use this tool after you finish an exercise to decide whether to keep it the same, progress it, or make it easier next time.

When to Use this Tool

  • Use it after your last set
  • Answer based on how that set felt
  • Consider how your body felt later that day or the next day

What to Do with the result

  • The tool will give you one clear recommendation:
    • Appropriate level → Keep the same version next session
    • Hold steady → Keep everything the same and reassess next time
    • Ready to progress → Follow the instruction shown (weight, reps, or control)
    • Too challenging → Choose an easier option or reduce the load

Important

  • You don’t need to push to exhaustion to improve. Use this tool regularly to guide safe, steady progress.
  • Tip: Record the recommendation in your exercise tracker so you remember what to use next session.