Split Squat

The split squat is a stationary lunge that keeps your feet in one place while you lower and lift your body. It mainly trains the quadriceps and glutes of your front leg, with help from your core and hamstrings.

Set up in a tall staggered stance: step one foot back about two to three feet, keep the heel of your back foot lifted, and place most of your weight on your front foot. Let your arms hang at your sides or hold them in front of your chest for balance. If balance is tricky, set a chair or stand near a wall on one side so you can reach for support.

Brace your midsection, keep your torso tall, and bend both knees to drop straight down. Lower until your back knee almost touches the floor, pause briefly, then push through your front foot to stand back up. Complete your reps on one side before switching legs.

Breathe in as you lower and out as you stand. To make it easier, hold the chair or wall and shorten how far down you go. To make it harder, hold a dumbbell at your side or slow down the lowering portion.

Fault: Your front knee collapses inward or shoots well past your toes. Fix: Track your front knee over your second toe and keep your weight spread across your whole front foot.

Fault: Your torso folds forward or your lower back arches. Fix: Keep your chest up, ribs slightly down, and eyes looking forward; brace your stomach before each rep.

Fault: Your back foot does too much work and you feel unstable. Fix: Think of your back leg as a kickstand and keep most of your weight on your front leg; use the chair or wall until the stance feels solid.

Fault: Your back knee drops hard to the floor or the bottom position bothers your knee. Fix: Lower under control and shorten the range if your knee complains.