Lunge · New to it
Split Squat
A lunge with your feet staying put, the easiest way to learn single leg strength with good balance.
Demo by Maya, an AI coach.
- Works
- quads, glutes; also hamstrings, adductors, calves
- Kit
- No kit
- Dose
- 8 to 12 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Take a long step forward from standing so your feet are about hip width apart side to side. Lift your back heel and keep your hands on your hips or on a chair for balance.
While you move
- Straight down and straight up
- Back knee toward the floor
- Front foot flat, weight in the heel
- Tall chest the whole way
Avoid
- Standing with your feet in one line like a tightrope
- Letting your front knee drift inward
- Leaning forward over the front leg
Take care if you have trouble with your knees.