Split Squats

Setup

1. 01Take a long stride position with one foot forward and one back.
2. 02Keep the feet roughly hip width apart for balance, not on a tightrope.
3. 03Rise onto the ball of the rear foot with the heel up.
4. 04Stack the torso tall over the hips with hands on hips or out for balance.

Execution

1. 01Lower straight down by bending both knees.
2. 02Descend until the rear knee hovers just above the floor.
3. 03Keep most of the weight through the front foot.
4. 04Drive through the front heel back to the start and finish all reps before switching legs.

Checkpoints

• -Front knee tracks over the toes without collapsing inward.
• -The hips drop straight down, not forward.
• -The front heel stays planted throughout.
• -Torso stays upright with a braced trunk.

Common mistakes

• -Taking a stance so short the front knee slams far past the toes.
• -Pushing off the rear leg instead of driving through the front leg.
• -Letting the torso pitch forward at the bottom.
• -Tapping the knee to the floor and losing tension.