Bodyweight Split Squat

How to perform the Bodyweight Split Squat

1. Stand in a split stance with one foot forward and one foot back, both feet planted flat on the floor.
2. Unlike a lunge, the feet stay fixed in place for every rep, so you drop straight down and press straight up.
3. Set the stance length so that at the bottom the front shin is roughly vertical and the rear knee is under the hip.
4. Lower straight down by bending both knees until the rear knee nearly touches the floor.
5. Keep the torso upright and most of the weight over the front foot throughout the descent.
6. Drive up through the front heel to the tall split position, keeping the front knee tracking over the toes.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the feet drift so the stance shortens and the front knee jams past the toes.
• •Shifting the weight onto the rear foot instead of loading the front leg.
• •Letting the torso fold forward instead of staying upright.
• •Letting the front knee cave inward on the press up.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.