Strength · Bodyweight · Beginner · ~4 min
Split squat
Single-leg strength in a staggered stance: the closest simple pattern to the badminton lunge. Builds strength in each leg separately.
▶ Beginner's Guide: Split Squat — SilverSneakers (YouTube)
More videos: Avoid These 3 Bulgarian Split Squat Mistakes! (Squat University) · How to do the perfect SPLIT SQUAT: technique and common mistakes (Get Exercise Confident)
Prescription3 × 8 reps each side · rest 1 min
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Long staggered stance, front foot flat, back heel raised, torso tall. Hold a wall for balance if needed.
How to do it
- Lower straight down by bending both knees.
- Stop just before the back knee touches the floor.
- Drive through the front foot to rise. Finish all reps, then switch legs.
Technique cues
- Elevator straight down, not forward
- Front knee follows the toes
- Hips square to the front
Common mistakes
- Stance too narrow (tightrope)
- Pushing off the back leg
- Front heel lifting
Easier
Shorter range or hold a support.
Harder
Hold dumbbells (Dumbbell split squat) or raise the back foot on a step.
Safety
- Use a pain-free range for the knees.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.