Split Squat

The Split Squat is a beginner-level strength exercise that targets quads, glutes and supports hamstrings.

• Builds strength and control in quads, glutes.
• Trains a fundamental squat movement pattern used in daily life.

1. 1

   Set up for the Split Squat: {setup}.

2. 2

   Brace your core and sit your hips back and down as if lowering onto a chair.

3. 3

   Descend until your thighs reach at least parallel, keeping your chest tall and knees tracking over your toes.

4. 4

   Drive through your whole foot to stand back up and squeeze your glutes at the top.

• Keep your heels planted throughout.
• Slow the descent to build control and depth.

• Letting the knees cave inward.
• Lifting the heels or rounding the lower back.

• If depth causes sharp knee or back pain, reduce it and build gradually.
• Warm up the hips and ankles first.

Squat to a box or chair first.

1. 1.Add load, or slow the tempo to a 3-second descent.
2. 2.Progress to single-leg squat patterns.

General guidance — adjust based on your experience and goals.