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Exercise handout — move better, feel better.
Split Squat
Static lunge position squat for beginner single-leg work. Foundation exercise before progressing to Bulgarian split squat.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand with one foot forward, one back
- Both feet flat on floor when standing; rear heel lifts as you lower
- Torso upright
No image for this step. Follow the written instruction.
Step 1 of 4
Lower body straight down
No image for this step. Follow the written instruction.
Step 2 of 4
Back knee approaches floor (don't touch)
No image for this step. Follow the written instruction.
Step 3 of 4
Keep torso upright throughout
No image for this step. Follow the written instruction.
Step 4 of 4
Drive through front foot to stand
Breathing
- Inhale as you lower
- Exhale as you drive up
Form Cues
- Lower straight down, not forward
- Front knee stays over ankle
- Stay tall
- Control the descent
Common Mistakes to Avoid
- Leaning forward
- Front knee going too far forward
- Not going deep enough
- Losing balance
Safety Information
Use wall support if balance is challenging.
Progressions
Add weight, Bulgarian split squat
Regressions
Smaller range, wall support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.