Strength

Split Squat

by Jace

One leg at a time, without the balance demand of stepping — so a strong side cannot quietly cover for the other one.

How to do it

  1. Take a long stride and stay there — front foot flat, back heel up.
  2. Drop the back knee straight down toward the floor, torso tall.
  3. Press through the front foot to stand, finish all the reps, then swap sides.
Bulgarian Split SquatQuads · Intermediate · 3 × 8Dumbbell Reverse LungeQuads · Beginner · 3 × 10Dumbbell Step-UpQuads · Beginner · 3 × 10Reverse LungeQuads · Beginner · 3 × 10Step-UpQuads · Beginner · 3 × 10World's Greatest StretchInner thighs, Glutes, Quads · Intermediate · 2 × 30 s

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Split Squat — how to do it, muscles worked · Sport AI