Split squat

Legseasyrepsno equipment

A static lunge in a fixed staggered stance: with both feet planted, the body lowers straight down until the front thigh is parallel and the long back leg brings the back knee close to the floor, then drives straight back up; switch legs after the set.

How to do it

1. Stand in a staggered stance with the feet about 90-110 cm apart front to back and hip width side to side: left foot forward flat, right foot behind on the ball of the foot with the heel up; both feet pointing forward, hands joined palms together in front of the chest (prayer position), torso upright.
2. Bend both knees and lower the body straight down, keeping most of the weight on the front foot.
3. Stop when the front thigh is parallel to the floor with the front shin near vertical (knee over the ankle); the back leg stays long and almost straight (knee only slightly bent, hip stretched open) with the back knee about 10-20 cm above the floor; torso upright.
4. Push through the front heel to rise back up until the legs are almost straight. Feet stay planted in the same spot for every rep; after the set, switch legs.

Muscles worked

adduttori, femorali, polpacci, quadricipiti, glutei