Exercises

Bodyweight split squat

Bend both knees in a fixed staggered stance. The front leg's quadriceps and glutes work together to raise you again.

Split squat with the front foot flat, rear heel lifted and rear knee close to the floor.

No equipment · Standing

Source: Physitrack · Split Squat

Step by step

  1. Take a staggered stance with your feet hip-width apart across, front foot flat and rear heel lifted.
  2. Brace your torso and bend both knees, lowering your rear knee toward the floor.
  3. Keep the front knee tracking your toes and lower only as far as you control.
  4. Press through the front foot to rise without moving your feet; finish one side before switching.

Common mistakes

  • Placing both feet on one narrow line and losing balance.
  • Letting the front knee collapse inward or bouncing off the rear knee.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.