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Split Squat with Tripod

IntermediateStrengthTier T2

Split squat with emphasis on maintaining the foot tripod on the front foot. Builds single-leg strength with foot awareness.

Targets: Foot & Toes
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

No equipment? Try: dumbbells for added load

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

2 sec down / 2 sec up

Tempo

Step-by-Step Guide

Set up

  • Stand with one foot forward, one foot back (split stance)
  • Feet hip-width apart side-to-side
  • Keep torso upright

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

    Step 1 of 6

    Establish tripod on the front foot

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

    Step 2 of 6

    Lower your body by bending both knees

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

    Step 3 of 6

    Back knee goes toward the floor

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

    Step 4 of 6

    Keep front foot tripod stable throughout

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

    Step 5 of 6

    Push up through the front foot, maintaining tripod

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

    Step 6 of 6

    Complete reps, then switch sides

Breathing

  • Inhale as you lower
  • Exhale as you push up

Form Cues

  • Front foot stays flat with active tripod
  • Don't let the arch collapse
  • Push through the whole front foot
  • Keep torso upright

Common Mistakes to Avoid

  • Arch collapsing on the front foot
  • Front knee caving inward
  • Leaning forward
  • Forgetting about the foot

Safety Information

Excellent for foot and knee stability. Start bodyweight.

Progressions

Add weight, rear foot elevated (Bulgarian split squat)

Regressions

Smaller range of motion, 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.