Split squat
A lunge without stepping: feet stay planted while you lower and rise. A stable first single-leg exercise.
- Muscle group: Legs
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Static lunge, Bodyweight split squat, Statisk udfald, Split-squat
How to do it
- Take a long split stance, back heel lifted, hold a wall for balance if needed.
- Lower straight down until the back knee is just above the floor.
- Push through the front foot to rise. Do all reps, then switch legs.
Common mistakes
- Standing with the feet in a line like a tightrope.
- Letting the front knee cave inward.
Alternatives
Watch a video demonstration on YouTube
“Best Split Squat Form Tips For Quad & Glute Muscle Activation” by E3 Rehab (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.