Strength
Side split squats left
A functional bodyweight movement designed to build unilateral leg strength and improve hip mobility.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet together and your hands clasped in front of your chest for balance.
Take a wide step out to your left side while keeping your right leg completely straight.
Lower your hips by bending your left knee and pushing your glutes back as if sitting into a chair.
Keep your left heel firmly planted on the floor and your chest upright throughout the descent.
Descend until your left thigh is parallel to the floor or as far as your mobility allows.
Drive through your left heel to push yourself back up to the initial standing position.
Repeat the movement for the desired number of repetitions on the left side before switching.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the left knee to cave inward toward the midline
- Lifting the left heel off the ground during the descent
- Rounding the lower back or collapsing the chest forward
- Bending the trailing right leg instead of keeping it straight
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.