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Exercise handout — move better, feel better.
Split Squat (Static Lunge)
Stationary lunge position with up and down movement. Great single-leg strength builder.
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
3
Sets
10
Reps / Time
60 sec
Rest
2 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand in a split stance - one foot forward, one back
- Feet hip-width apart side-to-side (not on a tightrope)
- Back heel is up, weight on back toes
No image for this step. Follow the written instruction.
Step 1 of 4
Lower straight down by bending both knees
No image for this step. Follow the written instruction.
Step 2 of 4
Back knee approaches floor (about 1-2 inches above)
No image for this step. Follow the written instruction.
Step 3 of 4
Front knee stays over ankle
No image for this step. Follow the written instruction.
Step 4 of 4
Push through front heel to return to start
Breathing
- Inhale as you lower
- Exhale as you push up
Form Cues
- Drop straight down, don't lunge forward
- Front shin stays relatively vertical
- Keep torso upright
- Weight mostly through front leg
Common Mistakes to Avoid
- Front knee going too far over toes
- Leaning trunk forward
- Stance too narrow (tightrope)
- Not going deep enough
Safety Information
If front knee hurts, check alignment and stance width.
Progressions
Add dumbbells, pause at bottom, rear-foot elevated
Regressions
Shallower depth, hold onto 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.