Split Squat
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A stationary lunge with a staggered stance — most weight on the front leg, back foot for balance — introducing single-leg loading without the balance demand of a full lunge step.
Detail
Stand in a split stance: one foot forward, one back, feet roughly hip-width apart laterally. Keeping the torso upright, bend both knees to lower straight down until the front thigh is about parallel and the back knee nears the floor, then drive through the front foot to stand. Unlike a walking lunge, the feet stay planted, which removes the stepping/balance element and lets the front-leg quadriceps and gluteus-maximus do focused work.
This is the bridge from the two-leg bodyweight-squat toward unilateral strength; elevating the rear foot turns it into the harder bulgarian-split-squat. Keep the front knee tracking over the toes (knee-toe-relationship).
Key facts
- Stationary staggered stance; most load on the front leg, back foot balances.
- No stepping (vs lunge) → focused front-leg work, lower balance demand.
- Elevate the rear foot to progress to the Bulgarian split squat.
- Front knee tracks over the toes.
Connections
- pistol-squat-progression — step 2.
- bodyweight-squat / bulgarian-split-squat — adjacent steps.
- lunge — the stepping variation.
- quadriceps / gluteus-maximus — prime movers.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.