Split Squat

Execution

1. Stand tall with the ball of the back foot on the floor and that heel lifted.
2. Inhale and lower straight down, letting both knees bend at the same time.
3. Stop with the back knee about one fist off the floor and your torso still tall.
4. Exhale, press through the front heel and drive back up without locking the knee at the top.
5. Finish all the reps on this side, then switch sides with the same number of reps each side.
6. To make it harder, hold a dumbbell in each hand; to make it easier, rest one hand on a frame.

Quick cues

• Straight down, not forward.
• Stay tall through the torso.
• Two rails, not a tightrope.
• Press through the front heel.
• The back foot is a kickstand.

Common faults

• Fault: Both feet on the same line, which leaves you wobbling

  Fix: Move the back foot out sideways about one hand-span and mark the position with tape.

• Fault: Drifting the whole body forward instead of dropping straight down

  Fix: Set up half a step from a wall with the front knee facing it and lower without letting the knee touch.

• Fault: The front heel lifting at the bottom

  Fix: Move the front foot half a step further out and add the knee-to-wall ankle drill to your warm-up.

• Fault: Doing more reps on the strong side than on the weak side

  Fix: Train the weaker side first and let its rep count set the number for the other side.