Strength
Split squats right
Build unilateral strength and lower-body stability with this foundational bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your hands on your hips or held at your chest.
Step your left foot back about two to three feet, keeping the heel of the rear foot elevated.
Lower your hips vertically by bending both knees until your back knee is just above the floor.
Keep your torso upright and ensure your right front knee is tracking over your middle toes.
Drive through the midfoot of your right leg to return to the starting upright position.
Complete all repetitions on the right side before switching legs.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the front knee to collapse inward toward the midline.
- Leaning too far forward and lifting the front heel off the ground.
- Walking a tightrope by placing the back foot directly behind the front heel.
- Shortchanging the range of motion by not lowering the back knee sufficiently.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.