Strength & Stability
Split Squat
This exercise strengthens the leg and gluteal muscles and improves stability. It is particularly useful for promoting balance and control of the leg axis.
- leg strength
- glutes
- stability
- knee
Instructions
How to do it
From a staggered stance, bend both knees to lower your body vertically. The front knee should remain aligned over the ankle, while the back knee lowers toward the floor.
Dosage
3 sets of 8–12 repetitions per side
Important
Keep the arch of the front foot actively engaged and prevent it from collapsing.
Common mistakes
- Front knee collapses inward.
- Torso leans too far forward.
- Pelvis drops to one side.
- Movement is too fast and uncontrolled.
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.