Split squat

A stationary split-stance squat that trains the quads and glutes of each leg and improves balance.

How to do it

1. 01Stand in a staggered stance about one long step apart, feet hip-width apart and back heel raised.
2. 02Lower straight down until your back knee nearly touches the floor, front knee over the ankle.
3. 03Keep your torso upright, core braced and most of your weight on the front leg.
4. 04Drive through the front foot to rise; finish all reps on one side, then switch legs.

Common mistakes

• Feet on a single line, causing wobbles — keep them hip-width apart, like standing on train tracks.
• Front knee caving in — keep it tracking over your toes.
• Pushing mainly with the back leg — load the front leg; the back leg is only for balance.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat