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Split Squat (Ankle Emphasis)

IntermediateStrengthTier T2

Lunge position squat focusing on front ankle dorsiflexion. Excellent for building ankle mobility and strength under load.

Targets: Ankle
Muscles: Quadriceps, Gluteus Maximus

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 / 1 sec hold / 2 sec up

Tempo

Step-by-Step Guide

Set up

  • Stand with one foot forward, one back
  • Feet about 2 feet apart front to back
  • Back heel can be slightly lifted

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Lower body by bending both knees

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Allow front knee to travel forward over toes

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Keep front heel down

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Lower until back knee hovers near floor

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Push through front foot to return

Breathing

  • Inhale as you lower
  • Exhale as you rise

Form Cues

  • Drive front knee forward for ankle work
  • Keep front heel planted
  • Torso stays relatively upright
  • Control the lowering

Common Mistakes to Avoid

  • Front heel lifting
  • Knee not traveling forward enough
  • Leaning forward excessively
  • Rushing the movement

Safety Information

Knee forward is safe and intended. Avoid if anterior ankle impingement.

Progressions

Deeper range, add weight, elevate rear foot (Bulgarian)

Regressions

Smaller range, hold 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.