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Ethereal
QuadsGlutes

Easy · Reps, each side

Split squat

One leg at a time: more load on each leg without any weights.

Just floor space

How to do it

  1. 1 Take a long step forward and stay there, back heel up.
  2. 2 Lower straight down until your back knee nearly touches the floor.
  3. 3 Push through the front heel to rise. Finish one side, then switch.

Watch out for

  • Front knee caving in
  • Leaning far forward
Too hard? Try Bodyweight squat Too easy? Try Bulgarian split squat

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Chair squat
  2. Bodyweight squat
  3. Split squat
  4. Bulgarian split squat
Get a plan built around it