Split squat: how to do it
In short
A squat from a staggered stance, one foot forward and one back. You lower your back knee a little and rise. Works: legs, hips and balance.
How to do it
- Stand beside a wall or behind a sturdy chair, one hand lightly on it for balance.
- Step one foot back about a long stride, so you stand with one foot in front and one behind, both pointing forward. Your back heel is lifted.
- Breathe in and bend both knees, lowering your back knee a little toward the floor.
- Keep your chest tall and your front knee over your front foot.
- Breathe out and press through your front foot to rise. Do 4, then switch sides.
As you go
- Keep your front knee over your ankle, not far past your toes.
- Breathe in as you lower, breathe out as you rise.
- Go straight down and up, not forward and back.
What it works
- Works
- legs, hips and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a sturdy chair
- Effort
- Moderate
An easier and a harder version
Easier
Lower only a few inches, keep a hand on the wall, or use the box squat.
Harder
Do 6 each side, or lower for 3 counts and rise in 1.
Take care
- Knees: lower only as far as is comfortable. Your back knee should not bang the floor.
- Balance: keep your hand on the wall or chair and take a wider stance if you wobble.
- Hips: shorten your stride if your front hip feels pinched.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 13, Full body.
The plan's note that day: Hand on the wall. Lower, rise, then switch sides.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 13 | Day 13, week 2: Full body | 2 rounds: about 4 each side in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 16 and 24 | Day 16, week 3: One leg at a time | 2 rounds: about 4 each side in a 65 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Split squat: day 13 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan