Male

Split Squat

Muscles involved

Including the Split Squat in your weekly training plan is one of the most rewarding ways to build balanced, functional lower-body strength. Operating unilaterally using strictly your bodyweight, this movement forces each leg to pull its own weight, quickly highlighting and fixing strength gaps between sides. You will feel continuous tension overload on your quadriceps and glutes throughout every single repetition. The ultimate payoff you will notice from this exercise is a massive boost in single-leg stability, stronger knee joints, and far better balance during explosive everyday activities.

How to do it

1. Position yourself in a staggered stance with one foot forward and the back heel elevated. 2. Take a step forward and lower your body until the front knee forms 90 degrees. 3. Keep the back knee near the floor and your core contracted. 4. Push with the front leg to return to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your torso upright throughout the lunge. - Lower until both knees form 90 degrees. - Push with the heel of the front foot to return to the starting position.