Split Squat

animated character showing how to do a split squat leg exercise.

This single-leg powerhouse builds unilateral leg strength and balance, correcting muscle imbalances while preparing your body for real-world movements that happen one leg at a time.

HOW TO DO IT:

  • Stand with feet hip-width apart
  • Step one foot back about 2-3 feet
  • Keep most of your weight on your front leg
  • Lower your body by bending both knees until your front thigh is parallel to the ground
  • Your back knee should nearly touch the ground but not rest on it
  • Push through your front heel to return to the starting position
  • Complete all reps on one leg before switching sides

MAKE IT COUNT:

  • Do as many as you can
  • Don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Hold onto a wall or chair for balance
  • Don’t lower down as far – stop when comfortable
  • Use no additional weight

MAKE IT HARDER:

  • Hold weights (dumbells, water bottles, canned food, etc.)
  • Stand front foot on an unstable surface like a pillow
  • Pause & hover at bottom position for 10 seconds on each rep

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Better balance and stability on uneven surfaces
  • Climbing stairs and hills like a champ
  • Outjumping fellow bridesmaids for the bouquet
  • Hovering over your mountain bike on long descents
  • Crushing black diamond ski runs

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.