Bodyweight Split Squat

Stand with your feet staggered front to back and find your balance in place. Keep your torso upright and prepare to load most of your weight onto the front foot.

Lower straight down while keeping your weight on the front foot. Keep your hips facing forward and let the back knee lower naturally toward the floor.

Press the floor away with your front foot to stand. Keep your core braced so your torso stays steady as you rise.

Feel sustained tension in the front quad and glute. Because you travel less than in a lunge, this is a good way to focus on one side of your lower body.

A stance that is too narrow increases front-knee pressure, while one that is too wide makes your hips wobble. Find a comfortable stance and match the same range of motion on every rep.

Inhale as you lower and exhale as you rise. Keeping your torso braced with your breath makes your balance much steadier.

Choose a stance wide enough that you can stay balanced without a wall or handle. Pause briefly at the lowest point to check for side-to-side differences and form drift.